Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Tamari

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Tamari	64%	1%	35%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tamari	Recommended Dietary Allowance
Energy	10% 290kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.46% 0.077g	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	8.5% 11g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	4.65% 3.37g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tamari	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	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	49% 7.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	30.5% 0.4mg	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	8.93% 35.7μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tamari	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	29.8% 0.27mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	43% 0.99mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	739% 11085mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Tamari 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 Tamari 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 Tamari:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Tamari.
• While 7 oz of Soy sauce made from soy (tamari) contain 4.1 times more Vitamin B2 and 1.8 times more Vitamin B3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Tamari provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Tamari have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Potassium than Tamari.
• While 7 oz of Soy sauce made from soy (tamari) contain 1.5 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 1.6 times more Phosphorus, 16 times more Sodium and 1.3 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
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Soy sauce made from soy (tamari) lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Energy, 49.9 times more Fat, 113.5 times more Saturated Fat, 4.3 times more Carbohydrate and 2.5 times more Fiber than Tamari.
• While 7 oz of Soy sauce made from soy (tamari) contain 8.1 times more Sugars and 4.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Soy sauce made from soy (tamari) provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.