Comparing Nutrients in 14 ounces Boiled New Zealand Spinach VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled New Zealand Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	84% 109g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	1.6% 1.15g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	24% 9.13g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Oven-heated 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	9.92% 0.12mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	52.5% 0.68mg	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	7.94% 31.8μg	22% 87.3μg	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	70.6% 63.5mg	52% 47mg	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	32.5% 4.9mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	966% 1159μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	64% 0.58mg	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	32.7% 2.6mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	37.8% 0.87mg	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	12.5% 87.3mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 376g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled New Zealand Spinach versus 14 oz of Oven-heated 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 Boiled New Zealand Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Boiled New Zealand Spinach have 3.5 times more Vitamin B2, 1.4 times more Vitamin B6, 1.4 times more Vitamin C, 12.3 times more Vitamin E and 127 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.1 times more Vitamin B1, 5.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.8 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained New Zealand Spinach as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled New Zealand Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Boiled New Zealand Spinach have 3.7 times more Calcium, 2.4 times more Manganese and 1.5 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Copper, 4.4 times more Phosphorus, 4.6 times more Potassium, 3.7 times more Sodium and 1.3 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Magnesium per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained New Zealand Spinach as well as Oven-heated 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 Boiled New Zealand Spinach have 3.1 times more Omega 3 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 13.4 times more Energy, 30.2 times more Fat, 40.1 times more Saturated Fat, 12.9 times more Carbohydrate, 1.6 times more Fiber and 1.9 times more Protein than Boiled and Drained New Zealand Spinach.
• 14 ounces of Boiled New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 14 ounces.