Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	20% 579kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	10% 13g	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	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	245% 3.2mg	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	127% 508μg	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	388% 349mg	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	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	88.6% 0.8mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	92% 2.13mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	71% 2413mg	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	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Balsam-pear , Leafy Tips:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B3 and 7.1 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain more Vitamin A, 1.7 times more Vitamin B1, 9.8 times more Vitamin B2, 4.1 times more Vitamin B6, 4.1 times more Vitamin B9 and 11.4 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Balsam-pear , Leafy Tips:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 31.7 times more Sodium than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 6.5 times more Calcium, 2.6 times more Copper, 3.3 times more Iron, 4 times more Magnesium, 3.4 times more Manganese, 1.6 times more Potassium, 1.8 times more Selenium and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Balsam-pear , Leafy Tips have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.9 times more Energy, 7.2 times more Fat and 7.3 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 2.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.