Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Amaranth Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	20% 579kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	NA	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	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.3% 552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	54% 0.7mg	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	30.8% 123μg	56.6% 226μg	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	34% 30.6mg	181% 163mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	69.7% 0.63mg	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	30.8% 2.46mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	149% 3.4mg	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	46% 321mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	75% 2544mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Amaranth Leaves with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Cooked Amaranth Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Amaranth Leaves with Salt:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.3 times more Vitamin B1, 3.8 times more Vitamin B3 and 7.2 times more Vitamin B5 than Cooked Amaranth Leaves with Salt.
• While 14 oz of Boiled and Drained Amaranth leaves with salt contain more Vitamin A, 3.6 times more Vitamin B2, 1.8 times more Vitamin B9 and 5.3 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Amaranth Leaves with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 14 ounces of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Amaranth Leaves with Salt:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Sodium than Cooked Amaranth Leaves with Salt.
• While 14 oz of Boiled and Drained Amaranth leaves with salt contain 16.1 times more Calcium, 2.1 times more Copper, 3.6 times more Iron, 2.6 times more Magnesium, 5.5 times more Manganese, 1.7 times more Potassium, 2.6 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Amaranth Leaves with Salt contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Amaranth leaves with salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 7 times more Energy, 27.7 times more Fat, 25 times more Saturated Fat and 5.8 times more Carbohydrate than Cooked Amaranth Leaves with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Amaranth Leaves with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Amaranth Leaves with Salt provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Amaranth leaves with salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.