Comparing Nutrients in 7 ounces Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	25% 720kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	2.97% 2.88g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.45g	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	113% 146g	42% 54.6g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	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	0.082% 0.06g	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	% 0.06g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.34g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12% 4.56g	38g per day for Men 19-50 years
Protein	40.8% 23g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	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	32% 0.38mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.38mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	15.4% 61.5μg	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	0.66% 0.099mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	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	31.3% 2.5mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	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	31.8% 222mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	99% 54.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	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

Nutrient Comparison: Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour 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 Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have 1.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.4 times more Vitamin B9 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 1.8 times more Vitamin B3, 5.4 times more Vitamin B6 and more Vitamin C than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have 1.5 times more Calcium, 1.7 times more Iron, 3.1 times more Manganese, 275 times more Selenium and 2.1 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 3.4 times more Potassium and 195.5 times more Sodium than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.
• 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 Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have 2.3 times more Energy, 2.6 times more Omega 6, 2.7 times more Carbohydrate and 4.6 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 3.5 times more Fat and 4 times more Saturated Fat than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in seven ounces.