Comparing Nutrients in 14 ounces Canned Ginger Root, Pickled, With Artificial Sweetener VS Frozen Cross Cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%
Frozen Cross Cut French Fried Potatoes	6%	47%	47%

Macro Nutrients

	Canned Ginger Root, Pickled, With Artificial Sweetener	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	2.7% 1.94g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Ginger Root, Pickled, With Artificial Sweetener	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.55% 0.087mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	NA	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	0.99% 3.97μg	NA	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	0% 0mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginger Root, Pickled, With Artificial Sweetener	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	29.4% 294mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	NA	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	14% 1.1mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	NA	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	NA	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	1.13% 7.94mg	NA	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	240% 3596mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	11mg per day for Men 19-50 years
Water	9.9% 366g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Ginger Root, Pickled, With Artificial Sweetener vs Frozen Cross Cut French Fried Potatoes:

• Frozen Cross Cut French Fried Potatoes, Unprepared contain more Vitamin C than Canned Ginger Root, Pickled, With Artificial Sweetener.

Comparing minerals per 14 ounces for Canned Ginger Root, Pickled, With Artificial Sweetener vs Frozen Cross Cut French Fried Potatoes:

• Canned Ginger Root, Pickled, With Artificial Sweetener has 5.7 times more Calcium, 2.3 times more Sodium and 1.5 times more Water than Frozen Cross Cut French Fried Potatoes, Unprepared.
• While Frozen Cross Cut French Fried Potatoes, Unprepared contain 3.1 times more Iron and 8.6 times more Potassium than Canned Ginger Root, Pickled, With Artificial Sweetener.

Comparison of macro-nutrients per 14 ounces:

• Frozen Cross Cut French Fried Potatoes, Unprepared contain 9.4 times more Energy, 100 times more Fat, 70 times more Saturated Fat, 4.8 times more Carbohydrate and 8.2 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener and Frozen Cross Cut French Fried Potatoes, Unprepared have similar amounts of Fiber per 14 oz.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener as well as Frozen Cross Cut French Fried Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.