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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	11% 319kcal	35.2% 1022kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	65% 21g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	30% 5.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	114% 148g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	116% 84g	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	% 84g	g per day for Men 19-50 years
Fiber	12% 4.56g	0% 0g	38g per day for Men 19-50 years
Protein	8.9% 5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, lemon 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	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	0% 0mg	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	0% 0μg	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	41.3% 6.2mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	0% 0mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	1.64% 0.038mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	2.1% 71.4mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, gluten-free, lemon wafer 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 Cookies, gluten-free, lemon wafer 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 Cookies, gluten-free, lemon wafer:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Vitamin B1, 32.8 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 7 oz of Cookies, gluten-free, lemon wafer contain 2.4 times more Vitamin B2 and 31.2 times more Vitamin E 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 E
• 7 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have more Copper, 4.2 times more Iron, 9.3 times more Magnesium, 11.5 times more Manganese, 2.5 times more Phosphorus, 13.1 times more Potassium, 3.5 times more Sodium and 13.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 7 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 7 oz of Cookies, gluten-free, lemon wafer contain 3.2 times more Energy, 4.7 times more Fat, 9.7 times more Saturated Fat, 5.4 times more Omega 3, 9 times more Omega 6, 2.7 times more Carbohydrate and 145.9 times more Sugars 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 provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein