Comparing Nutrients in 100 grams Toasted Multi-grain Bread VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Toasted Multi-grain Bread	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	9.93% 288kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.2% 47g	18.4% 24g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	0.29% 0.21g	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	3.7% 2.67g	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	% 1.84g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	21.3% 8.1g	5.26% 2g	38g per day for Men 19-50 years
Protein	26% 14.5g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	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	20.3% 0.24mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	15% 0.2mg	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	17.5% 70μg	7.75% 31μg	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	0.11% 0.1mg	8.56% 7.7mg	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	2.67% 0.4mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	8.56% 0.077mg	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	34% 2.72mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	6.83% 0.16mg	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	35.3% 247mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	65% 35.8μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Multi-grain Bread vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Toasted Multi-grain Bread with Whole-grain has 2.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 77 times more Vitamin C and 1.4 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 100 g.
• Both Toasted Multi-grain Bread with Whole-grain as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Toasted Multi-grain Bread vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Toasted Multi-grain Bread with Whole-grain has 8.5 times more Calcium, 4 times more Copper, 4.4 times more Iron, 4 times more Magnesium, 14 times more Manganese, 3 times more Phosphorus, 71.6 times more Selenium and 5.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Potassium and 2.1 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Multi-grain Bread with Whole-grain has 2 times more Energy, 13.9 times more Omega 3, 7.1 times more Omega 6, 2 times more Carbohydrate, 33 times more Sugars, more Fructose, 4.1 times more Fiber and 6.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Saturated Fat than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 100 g.
• Both Toasted Multi-grain Bread with Whole-grain as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.