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

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Onion Powder	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	23.3% 677kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	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	121% 157g	42% 54.6g	130g per day for Men 19-50 years
Sugars	18% 13g	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	4.57% 3.3g	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	% 1.45g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 7.68g	% 0.34g	g per day for Men 19-50 years
Fiber	79.4% 30g	12% 4.56g	38g per day for Men 19-50 years
Protein	37% 20.7g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	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	75.6% 0.91mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.42mg	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	31.8% 127μg	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	51.6% 46.4mg	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	3.57% 0.54mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	76.2% 762mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	97% 7.74mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	91% 639mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	73% 8.04mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Onion Powder versus 7 oz of Oven-heated 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 Onion Powder vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Onion Powder have 3.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B5, 4.2 times more Vitamin B6, 2.9 times more Vitamin B9, 2 times more Vitamin C and 1.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.7 times more Vitamin B3 than Onion Powder Spices.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Onion Powder Spices as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Onion Powder have 29.5 times more Calcium, 4.1 times more Copper, 5.2 times more Iron, 4 times more Magnesium, 5.9 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium, 143 times more Selenium and 10.1 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.4 times more Sodium than Onion Powder Spices.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onion Powder have 2.1 times more Energy, 2.9 times more Carbohydrate, 22.9 times more Sugars, more Fructose, 6.6 times more Fiber and 4.1 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.9 times more Fat and 4.9 times more Saturated Fat than Onion Powder Spices.
• Both Onion Powder Spices as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.