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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Kamut	Recommended Dietary Allowance
Energy	10% 290kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.48% 0.15g	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	NA	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	42% 54.8g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	8.4% 6.1g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	10.7% 0.14mg	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	5.46% 22μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	3.18% 0.48mg	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	Cooked Kamut	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	45.6% 0.41mg	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	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	89% 2.04mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	115% 63.3μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.5% 129g	3700g per day for Men 19-50 years

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Vitamin B2, 2.8 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cooked Kamut.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Kamut provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Potassium and 43.6 times more Sodium than Cooked Kamut.
• While 7 oz of Cooked Khorasan Wheat contain 2.7 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 6.6 times more Manganese, 1.8 times more Phosphorus, 63.8 times more Selenium and 5.4 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 Selenium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Khorasan Wheat lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 6 times more Fat and 16.2 times more Saturated Fat than Cooked Kamut.
• While 7 oz of Cooked Khorasan Wheat contain 14.6 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Kamut offer comparable quantities of Energy and Carbohydrate per seven ounces.