Comparing Nutrients in 100 calories New Zealand Spinach VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• New Zealand Spinach: 714g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 11.5 times more energy per unit of mass than Raw New Zealand Spinach, which is above average in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - New Zealand Spinach or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	New Zealand Spinach	Oven-heated 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	1.47% 1.43g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	13% 17g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	0.25% 0.18g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	28% 10.7g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	19% 10.7g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	8.2% 0.11mg	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	26.8% 107μg	3.4% 13.7μg	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	238% 214mg	8.14% 7.33mg	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	67.6% 10mg	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2006% 2407μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	41.4% 414mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	10% 0.09mg	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	71.4% 5.7mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	66.3% 279mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	5.9% 0.14mg	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	28.6% 200mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	62% 929mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.7mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	18% 671g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of New Zealand Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw New Zealand Spinach has 3.8 times more Vitamin B1, 48.2 times more Vitamin B2, 2.7 times more Vitamin B3, 7.3 times more Vitamin B5, 20.3 times more Vitamin B6, 7.8 times more Vitamin B9, 29.2 times more Vitamin C, 163.3 times more Vitamin E and 1685 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Raw New Zealand Spinach as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for New Zealand Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw New Zealand Spinach has 51.3 times more Calcium, 7.4 times more Copper, 12.3 times more Iron, 16 times more Magnesium, 33.6 times more Manganese, 3.3 times more Phosphorus, 3.2 times more Potassium, 80.5 times more Selenium, 3.8 times more Sodium, 10.9 times more Zinc and 17.1 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 100 calories:

• Raw New Zealand Spinach has 42.2 times more Omega 3, 11.5 times more Sugars, 7.5 times more Fiber and 6.9 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Fat, 2.9 times more Saturated Fat and 1.9 times more Omega 6 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw New Zealand Spinach as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.