Comparing Nutrients in 14 ounces Passion-fruit, Purple VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Passion-fruit, Purple	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13.3% 385kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	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	71.4% 93g	73% 95g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	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	109% 41.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	132% 119mg	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	0.53% 0.079mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	79.4% 6.35mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	38.6% 270mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.82% 289g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Passion-fruit, Purple vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Passion-fruit, Purple has more Vitamin A, 3.5 times more Vitamin B2 and 3.9 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 2.2 times more Vitamin B9 and 3 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Passion-fruit, Purple vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Passion-fruit, Purple has 2.6 times more Iron and 1.4 times more Magnesium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 12.5 times more Sodium and 3.4 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium, Copper, Phosphorus, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Passion-fruit, Purple has 1.6 times more Omega 6, 53.3 times more Sugars and 5.2 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Energy, 7.1 times more Fat, 21.2 times more Saturated Fat and 16 times more Omega 3 than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Raw Passion-fruit, Purple as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.