Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Boiled Balsam-pear , Leafy Tips: 294g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.3 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is average in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.06g	0.2% 0.14g	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	NA	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	NA	% 0.048g	g per day for Men 19-50 years
Sucrose	NA	% 0.096g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	3.6% 1.37g	38g per day for Men 19-50 years
Protein	19% 10.6g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	39.5% 356μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	1.95% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	10.3% 0.13mg	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	64.7% 259μg	5.3% 21.2μg	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	182% 164mg	5.86% 5.27mg	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	28.4% 4.26mg	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	400% 480μg	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12.4% 124mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	5.86% 0.053mg	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	37.5% 3mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	3.42% 14.4mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	4.68% 0.11mg	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	32.4% 226mg	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	52% 1771mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.65μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.2mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	7.05% 261g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Balsam-pear , Leafy Tips have more Vitamin A, 6 times more Vitamin B1, 32.7 times more Vitamin B2, 2 times more Vitamin B3, 16.7 times more Vitamin B6, 12.2 times more Vitamin B9, 31 times more Vitamin C, 62.3 times more Vitamin E and 333.5 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 1.7 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Balsam-pear , Leafy Tips have 13.9 times more Calcium, 11.2 times more Copper, 7.1 times more Iron, 19.2 times more Magnesium, 14.7 times more Manganese, 4.1 times more Phosphorus, 6.8 times more Potassium, 7.7 times more Selenium, 3.8 times more Zinc and 5.7 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.3 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Balsam-pear , Leafy Tips have 17.4 times more Omega 3, 21.3 times more Sugars, 4.1 times more Fiber and 6.6 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 5.8 times more Fat, 9.1 times more Saturated Fat and 4.9 times more Omega 6 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.