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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	11% 319kcal	35.4% 1026kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	78.7% 76.3g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	23% 7.3g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	328% 55.7g	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	52.3% 68g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	NA	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	NA	38g per day for Men 19-50 years
Protein	8.9% 5g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	179% 2.32mg	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	79.4% 318μg	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	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	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	385% 3.47mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	174% 4mg	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	183% 1278mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	40% 1363mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Safflower Seeds 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 Dried Safflower Seeds 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 Dried Safflower Seeds:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have more Vitamin C than Dried Safflower Seeds.
• While 7 oz of Dried Safflower Seed Kernels contain 9.5 times more Vitamin B1, 13.4 times more Vitamin B2, 8.2 times more Vitamin B5, 6.8 times more Vitamin B6 and 7.3 times more Vitamin B9 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 Dried Safflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried Safflower Seeds have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 130.3 times more Sodium than Dried Safflower Seeds.
• While 7 oz of Dried Safflower Seed Kernels contain 6 times more Calcium, 12 times more Copper, 6.5 times more Iron, 12.6 times more Magnesium, 9.2 times more Manganese, 6.6 times more Phosphorus, 1.5 times more Potassium and 12.6 times more Zinc 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 Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Safflower Seed Kernels contain 3.2 times more Energy, 7.5 times more Fat, 3.4 times more Saturated Fat, 6.2 times more Omega 3, 99.2 times more Omega 6 and 6.4 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 Dried Safflower Seeds offer comparable quantities of Carbohydrate 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