Comparing Nutrients in 100 grams Frozen Crinkle Cut French Fried Potatoes with Salt VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Medjool Dates	Recommended Dietary Allowance
Energy	5.03% 146kcal	9.55% 277kcal	2900kcal per day for Men 19-50 years
Fat	5.14% 5g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	NA	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	92% 66.5g	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	44% 32g	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	% 33.7g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.53g	g per day for Men 19-50 years
Fiber	5.26% 2g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	3.23% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	19% 0.25mg	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	3.75% 15μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Medjool Dates	Recommended Dietary Allowance
Calcium	1.3% 13mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	40.2% 0.36mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	13% 0.3mg	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	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.58% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Medjool Dates per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Crinkle Cut French Fried Potatoes with Salt versus 100 g of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt vs Medjool Dates:

• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• While 100 g of Medjool Dates contain 1.6 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 100 grams of Medjool Dates have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Crinkle Cut French Fried Potatoes with Salt vs Medjool Dates:

• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Phosphorus and 349 times more Sodium than Medjool Dates.
• While 100 g of Medjool Dates contain 4.9 times more Calcium, 4.7 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 1.8 times more Potassium and 1.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt have 33.3 times more Fat and 1.3 times more Protein than Medjool Dates.
• While 100 g of Medjool Dates contain 1.9 times more Energy, 3.1 times more Carbohydrate, 316.5 times more Sugars, more Fructose and 3.4 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.