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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Couscous	14%	1%	85%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Couscous	Recommended Dietary Allowance
Energy	11% 319kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.7% 0.12g	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	35.4% 46g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	0.27% 0.2g	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	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.9% 5g	13.4% 7.52g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Couscous	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	7.8% 0.1mg	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	7.44% 29.8μg	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% 0mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Couscous	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	9.04% 0.081mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	3.78% 16mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	99% 54.6μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Couscous 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 Cooked Couscous 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 Cooked Couscous:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B1, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.4 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Couscous.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Couscous provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked Couscous have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Couscous have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.5 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 2.6 times more Manganese, 4.4 times more Phosphorus, 8.1 times more Potassium, 78.2 times more Sodium and 1.5 times more Zinc than Cooked Couscous.
• While 7 oz of Cooked Couscous contain 275 times more Selenium 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 lack sufficient amounts of Selenium
• 7 ounces of Cooked Couscous lack sufficient amounts of Magnesium and Potassium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Couscous lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Energy, 32.1 times more Fat, 37.3 times more Saturated Fat and 1.6 times more Fiber than Cooked Couscous.
• While 7 oz of Cooked Couscous contain 1.5 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 Cooked Couscous offer comparable quantities of Carbohydrate per seven ounces.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Couscous provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.