Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Ketchup	4%	1%	95%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Energy	11% 319kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	42% 54.6g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	58.2% 42.2g	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	24% 17.3g	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	% 0.24g	% 20.2g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 4.56g	g per day for Men 19-50 years
Fiber	12% 4.56g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	8.9% 5g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	17.8% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	24% 0.31mg	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	11% 43.7μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	9.04% 8.14mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.75% 30μg	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	18.6% 1.5mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	7.25% 0.17mg	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	27.5% 192mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	120% 1800mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Ketchup:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 11.1 times more Vitamin B1, 1.5 times more Vitamin B3, 10.4 times more Vitamin B5, 2.4 times more Vitamin B9 and 2.9 times more Vitamin C than Catsup.
• While Catsup contains more Vitamin A, 5.4 times more Vitamin B2, 14.6 times more Vitamin E and 1.3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Catsup have similar amounts of Vitamin B6 per 7 oz.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Catsup have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Ketchup:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 3.7 times more Phosphorus, 1.7 times more Potassium and 2.4 times more Zinc than Catsup.
• While Catsup contains 7 times more Selenium and 2.3 times more Sodium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Catsup have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Energy, 51.3 times more Fat, 77.3 times more Saturated Fat, 18 times more Omega 3, 7.3 times more Omega 6, 7.7 times more Fiber and 2.4 times more Protein than Catsup.
• While Catsup contains 73.3 times more Sugars and more Fructose than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Catsup have similar amounts of Carbohydrate per 7 oz.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Catsup have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.