Comparing Nutrients in 100 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Frozen Spinach

Weight per 100 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g
• Frozen Spinach: 345g

Frozen Crinkle Cut French Fried Potatoes with Salt have 5 times more energy per 100g than Frozen Spinach. It has average energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.86g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	11% 14.5g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	3.1% 2.24g	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	0.86% 0.62g	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	% 0.048g	% 0.83g	g per day for Men 19-50 years
Sucrose	% 0.096g	% 0.83g	g per day for Men 19-50 years
Fiber	3.6% 1.37g	26.3% 10g	38g per day for Men 19-50 years
Protein	2.86% 1.6g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	225% 2021μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.95% 0.025mg	59.4% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.14% 0.31mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	45.6% 0.59mg	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	5.3% 21.2μg	125% 500μg	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	5.86% 5.27mg	21% 19mg	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	0.46% 0.068mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.44μg	1069% 1283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	5.86% 0.053mg	55% 0.5mg	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	5.3% 0.42mg	81.5% 6.5mg	8mg per day for Men 19-50 years
Magnesium	3.42% 14.4mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	4.68% 0.11mg	106% 2.43mg	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	7.93% 55.5mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	7.66% 260mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	0.62% 0.34μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	1.24% 46g	8.4% 311g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach contains more Vitamin A, 4.5 times more Vitamin B1, 30.5 times more Vitamin B2, 4.4 times more Vitamin B6, 23.5 times more Vitamin B9, 3.6 times more Vitamin C, 146 times more Vitamin E and 891.8 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 Unprepared Frozen Spinach have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Frozen Spinach:

• Unprepared Frozen Spinach contains 50 times more Calcium, 9.4 times more Copper, 15.3 times more Iron, 18 times more Magnesium, 22.6 times more Manganese, 3 times more Phosphorus, 4.6 times more Potassium, 60.4 times more Selenium, 8.3 times more Zinc and 6.8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Unprepared Frozen Spinach have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Fat, 6.1 times more Saturated Fat and more Omega 6 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 25.8 times more Omega 3, 15.6 times more Sugars, 7.3 times more Fiber and 7.8 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 Unprepared Frozen Spinach have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.