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

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Frozen Edamame	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	15% 433kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 18.8g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	73% 95g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	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	1.15% 0.83g	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	% 0g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.56g	g per day for Men 19-50 years
Fiber	50% 19g	21% 7.94g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	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	49.6% 0.6mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	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	301% 1203μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	34% 30.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.86mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	24% 238mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	105% 8.37mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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	91% 639mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	56.3% 1913mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.06% 298g	7.2% 266g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Edamame 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 Frozen Edamame vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Frozen Edamame have 1.4 times more Vitamin B1, 7.2 times more Vitamin B2, 9.8 times more Vitamin B9, 1.3 times more Vitamin C, 7.2 times more Vitamin E and 15 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K

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

• 14 ounces of Frozen Edamame have 4.6 times more Calcium, 4.2 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 6.4 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 58.2 times more Sodium than Frozen Edamame, Unprepared.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Edamame have 11.8 times more Sugars, 2.4 times more Fiber and 4.8 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Energy and 3.1 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fat per 14 ounces.