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

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Swiss Chard	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	0.33% 0.32g	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	0.74% 0.012g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	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	12.6% 16.4g	73% 95g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	22% 8.33g	21% 7.94g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	135% 1214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	8.93% 35.7μg	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	79.4% 71.4mg	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	50% 7.5mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1083% 1299μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	112% 8.97mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	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	18.7% 131mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	47.4% 710mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.94% 368g	7.2% 266g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard have more Vitamin A, 2.3 times more Vitamin B2, 2.3 times more Vitamin C, 18.9 times more Vitamin E and 155.9 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 3.1 times more Vitamin B1, 5.9 times more Vitamin B3, 2.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Swiss Chard have 4.5 times more Calcium, 2.1 times more Copper, 3.6 times more Iron, 4.1 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium, 1.8 times more Selenium and 1.4 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 2.5 times more Phosphorus and 1.9 times more Sodium than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Swiss Chard have 5.2 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.3 times more Energy, 62.4 times more Fat, 104.1 times more Saturated Fat, 5.3 times more Omega 3, 10.2 times more Omega 6 and 5.8 times more Carbohydrate than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Swiss Chard as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.