Comparing Nutrients in 14 ounces Boiled Cardoon with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon with Salt	13%	4%	83%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Cardoon with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	21% 7.94g	38g per day for Men 19-50 years
Protein	5.4% 3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	60% 0.78mg	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	22% 87.3μg	30.8% 123μg	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	7.5% 6.75mg	34% 30.6mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	28.6% 286mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	34% 0.31mg	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	36.2% 2.9mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	27% 0.62mg	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	13% 91mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	109% 1635mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	10% 371g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cardoon with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cardoon with Salt versus 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cardoon with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.9 times more Vitamin B1, 7.3 times more Vitamin B3, 4.6 times more Vitamin B5, 4.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Cardoon with Salt.
• Both Boiled Cardoon with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Boiled Cardoon with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Boiled and Drained Cardoon with Salt 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 14 ounces.

Comparing minerals per 14 ounces for Boiled Cardoon with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Boiled Cardoon with Salt have 5.5 times more Calcium, 2 times more Magnesium and 1.4 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Copper, 3.5 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Cardoon with Salt.
• Both Boiled Cardoon with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron, Manganese, Potassium and Sodium per 14 ounces.
• 14 ounces of Boiled Cardoon with Salt lack sufficient amounts of Zinc
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Cardoon with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.3 times more Energy, 45.4 times more Fat, 104.1 times more Saturated Fat, 5.1 times more Carbohydrate and 3.1 times more Protein than Boiled and Drained Cardoon with Salt.
• Both Boiled Cardoon with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Cardoon with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Cardoon with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 14 ounces.