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

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Rye	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11.7% 338kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	6.75% 0.11g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	58.4% 76g	18.4% 24g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	0.15% 0.11g	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	% 0.16g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.14g	g per day for Men 19-50 years
Fiber	39.7% 15g	5.26% 2g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Rye	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 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	9.5% 38μg	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% 0mg	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	5.67% 0.85mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	33% 2.63mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	47.4% 332mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	1.8% 67g	3700g per day for Men 19-50 years

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

• Rye grain has 3 times more Vitamin B1, 6.8 times more Vitamin B2, 2 times more Vitamin B3, 3.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9, 8.5 times more Vitamin E and 2.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Rye grain.
• Both Rye 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 Rye vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Rye grain has 1.8 times more Calcium, 4.8 times more Copper, 4.2 times more Iron, 5.2 times more Magnesium, 16.4 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 27.8 times more Selenium and 7.8 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 174.5 times more Sodium and 6.3 times more Water than Rye grain.

Comparison of macro-nutrients per 100 grams:

• Rye grain has 2.3 times more Energy, 6.8 times more Omega 3, 2.6 times more Omega 6, 3.2 times more Carbohydrate, 4.7 times more Sugars, 7.6 times more Fiber and 4.4 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 3.1 times more Fat and 6.3 times more Saturated Fat than Rye grain.
• Both Rye grain as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.