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

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Morel Mushrooms	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.24% 123kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	73% 95g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	0% 0g	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	% 2.4g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.56g	g per day for Men 19-50 years
Fiber	29.2% 11g	21% 7.94g	38g per day for Men 19-50 years
Protein	22% 12.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 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	8.93% 35.7μg	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	NA	34% 30.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	136% 818IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	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	604% 48.3mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	110% 770mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.6% 356g	7.2% 266g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Morel Mushrooms have 5.5 times more Vitamin B2 and more Vitamin D than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Morel Mushrooms and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D
• Both Raw Morel Mushrooms as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Morel Mushrooms have 3.3 times more Calcium, 8.1 times more Copper, 19.6 times more Iron, 3.7 times more Manganese, 2.4 times more Phosphorus, 4.4 times more Selenium, 6 times more Zinc and 1.3 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 16.6 times more Sodium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium and Potassium per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Morel Mushrooms have 1.4 times more Fiber and 1.3 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 4.7 times more Energy, 8.8 times more Fat, 19.2 times more Saturated Fat and 4.7 times more Carbohydrate than Raw Morel Mushrooms.
• 14 ounces of Morel Mushrooms provide inadequate amounts of Energy
• Both Raw Morel Mushrooms 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.