Comparing Nutrients in 14 ounces Hawaii Mountain Yam VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Hawaii Mountain Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	9.17% 266kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	49.8% 64.7g	73% 95g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	26% 9.92g	21% 7.94g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	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	33.7% 0.4mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	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	14% 55.6μg	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	11.5% 10.3mg	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	5.56% 0.83mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	22% 1.75mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	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	48.8% 1659mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.74% 323g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

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

• 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B2, 4.4 times more Vitamin B3, 2.2 times more Vitamin B9 and 3 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Hawaii Mountain Yam have 2 times more Calcium, 1.4 times more Copper, 1.5 times more Manganese 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 1.4 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, 26.8 times more Sodium and 1.3 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Hawaii Mountain Yam 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 Hawaii Mountain Yam have 1.3 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 2.2 times more Energy, 49.9 times more Fat, 56.8 times more Saturated Fat, 1.5 times more Carbohydrate and 1.7 times more Protein than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.