Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	10% 290kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	8.3% 4.64g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.4% 61.5μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.4% 1.23mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	139% 3.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23% 161mg	214% 1498mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	46% 693mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Watermelon Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Watermelon Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Watermelon Seed Kernels:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.8 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.9 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Watermelon Seed Kernels:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.5 times more Sodium than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 4.2 times more Calcium, 8.9 times more Copper, 11.7 times more Iron, 24.5 times more Magnesium, 10.3 times more Manganese, 9.3 times more Phosphorus, 1.7 times more Potassium and 30.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Carbohydrate than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 3.8 times more Energy, 9.5 times more Fat, 7.8 times more Saturated Fat, 110.6 times more Omega 6 and 12.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6