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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned Chickpeas Rinsed	20%	16%	64%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Energy	11% 319kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	11% 1.84g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	11% 7.94g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	33% 12.5g	38g per day for Men 19-50 years
Protein	8.9% 5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	17.7% 0.23mg	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	20.3% 81.4μg	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	0.22% 0.2mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Chickpeas Rinsed	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	55% 0.5mg	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	18.6% 1.5mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	69% 1.6mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Chickpeas Rinsed per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Canned Chickpeas Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 17.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 118 times more Vitamin C than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 1.9 times more Vitamin B9 and 1.5 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 7 ounces of Canned Chickpeas Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Chickpeas , Rinsed Solids have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Phosphorus, 4.3 times more Potassium and 1.8 times more Sodium than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 3.3 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 3.7 times more Manganese, 31 times more Selenium and 1.5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Chickpeas Rinsed contain similar levels of Magnesium per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Fat, 5.1 times more Saturated Fat and 1.2 times more Carbohydrate than Canned Chickpeas Rinsed.
• While 7 oz of Canned Chickpeas , Rinsed Solids contain 2 times more Omega 3, 3.3 times more Omega 6, 13.8 times more Sugars, 2.7 times more Fiber and 2.8 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Chickpeas Rinsed offer comparable quantities of Energy per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6