Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Snacks, popcorn, air-popped	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	26.5% 768kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.26g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	0.57% 0.42g	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	0.19% 0.14g	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	% 0.14g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.43g	% 0.28g	g per day for Men 19-50 years
Fiber	75.7% 28.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	46% 25.7g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	30% 0.39mg	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	15.4% 61.5μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17% 15.3mg	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	3.84% 0.58mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	17% 0.15mg	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	79% 6.33mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	13.5% 0.31mg	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	101% 710mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, air-popped versus 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Snacks, popcorn, air-popped have 2.2 times more Vitamin B2 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Snacks, popcorn, air-popped as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Snacks, popcorn, air-popped have 3.4 times more Copper, 5.1 times more Iron, 6.9 times more Magnesium, 7.1 times more Manganese, 4.4 times more Phosphorus and 9.1 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 43.6 times more Sodium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per seven ounces.
• Both Snacks, popcorn, air-popped as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, air-popped have 2.7 times more Energy, 3.4 times more Omega 3, 8.9 times more Omega 6, 3.2 times more Carbohydrate, 7.3 times more Fiber and 5.5 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Saturated Fat than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fat per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6