Comparing Nutrients in 100 grams Frozen Crinkle Cut French Fried Potatoes with Salt VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	5.03% 146kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	5.14% 5g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	58% 75.5g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	1.7% 1.22g	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% 0g	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	% 0.07g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.9g	g per day for Men 19-50 years
Fiber	5.26% 2g	28.7% 11g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	7.75% 31μg	7.5% 30μg	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	8.56% 7.7mg	0% 0mg	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	0.67% 0.1mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	1.3% 13mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	49.7% 0.45mg	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	7.75% 0.62mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	99% 2.3mg	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	11.6% 81mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	49.7% 745mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	27% 3mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.07% 2.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt vs Crackers, whole-wheat, reduced fat:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 10.8 times more Vitamin E and 6 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Crinkle Cut French Fried Potatoes with Salt vs Crackers, whole-wheat, reduced fat:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 25.9 times more Water than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 3 times more Calcium, 5.8 times more Copper, 5.7 times more Iron, 5.7 times more Magnesium, 14.6 times more Manganese, 4.5 times more Phosphorus, 28.2 times more Selenium, 2.1 times more Sodium and 8.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Crackers, whole-wheat, reduced fat have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole-wheat, reduced fat contain 2.8 times more Energy, 1.5 times more Fat, 24.9 times more Omega 3, 12.5 times more Omega 6, 3.2 times more Carbohydrate, 5.8 times more Sugars, 5.5 times more Fiber and 4.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Crackers, whole-wheat, reduced fat have similar amounts of Saturated Fat per 100 g.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.