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

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Enriched Semolina	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	24.6% 714kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.58g	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	12% 4.56g	38g per day for Men 19-50 years
Protein	45% 25g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	26.3% 0.34mg	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	91% 363μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	26% 23.4mg	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	3.44% 0.52mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	32% 0.29mg	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	108% 8.65mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	19% 0.43mg	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	38.6% 270mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.68% 25g	3.4% 125g	3700g per day for Men 19-50 years

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

• Enriched Semolina has 6.6 times more Vitamin B1, 18.4 times more Vitamin B2, 2.8 times more Vitamin B3, 8.3 times more Vitamin B9 and 2.6 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B6 and more Vitamin C than Enriched Semolina.
• Both Enriched Semolina and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 7 oz.
• Both Enriched Semolina as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Enriched Semolina has 1.3 times more Calcium, 1.3 times more Copper, 5.8 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 894 times more Selenium and 2.6 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Potassium, 391 times more Sodium and 5 times more Water than Enriched Semolina.

Comparison of macro-nutrients per 7 ounces:

• Enriched Semolina has 2.2 times more Energy, 2.1 times more Omega 3, 1.4 times more Omega 6, 2.6 times more Carbohydrate, 1.7 times more Fiber and 5.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.9 times more Fat and 7.2 times more Saturated Fat than Enriched Semolina.
• Both Enriched Semolina as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.