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

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Green Kiwifruit	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	8.35% 242kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	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	44.8% 58g	73% 95g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	24% 17.3g	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	% 16.3g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.56g	g per day for Men 19-50 years
Fiber	31.3% 12g	21% 7.94g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	25% 99μg	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	409% 368mg	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	38.6% 5.8mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	15.4% 1.23mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	19.3% 135mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.9% 330g	7.2% 266g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Green Kiwifruit have 12 times more Vitamin C, 14.6 times more Vitamin E and 19.2 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 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 6.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Green Kiwifruit 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 Green Kiwifruit vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Green Kiwifruit have 2.6 times more Calcium, 1.7 times more Copper and 1.2 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 times more Iron, 1.6 times more Manganese, 2.4 times more Phosphorus, 116.3 times more Sodium and 2.4 times more Zinc than Raw Green Kiwifruit.
• Both Green Kiwifruit and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium and Potassium per 14 ounces.
• 14 ounces of Green Kiwifruit lack sufficient amounts of Zinc
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Green Kiwifruit 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 ounces of Green Kiwifruit have 2.6 times more Omega 3, 42.8 times more Sugars, more Fructose and 1.5 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Energy, 9.6 times more Fat, 43.1 times more Saturated Fat, 1.6 times more Carbohydrate and 2.1 times more Protein than Raw Green Kiwifruit.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Green Kiwifruit as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 14 ounces.