Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	11% 319kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	62.2% 60.4g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	25% 4.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	96% 125g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	112% 81.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 73.6g	g per day for Men 19-50 years
Fiber	12% 4.56g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	8.9% 5g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	57% 0.51mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	35.5% 0.82mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.073% 2.7g	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 Cookies, gluten-free, chocolate wafer:

Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 7 oz
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cookies, gluten-free, chocolate wafer have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, gluten-free, chocolate wafer:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Potassium, 3.2 times more Sodium and 46 times more Water than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 8.4 times more Calcium, 1.8 times more Copper, 4.9 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 2 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 3.4 times more Energy, 5.9 times more Fat, 14.1 times more Saturated Fat, 6.9 times more Omega 3, 7.5 times more Omega 6, 2.3 times more Carbohydrate, 141.3 times more Sugars and 1.6 times more Protein 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 as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.