Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	20% 579kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	21% 27.5g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	18% 13g	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	6.57% 4.76g	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	% 5.64g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 2.8g	g per day for Men 19-50 years
Fiber	21% 7.94g	27% 10.3g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	9.48% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	68.7% 0.89mg	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	24% 95μg	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	152% 137mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	24% 0.21mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	38.5% 0.89mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.74% 361g	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 Boiled Red Cabbage:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B1, 5.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.6 times more Vitamin B2, 4.5 times more Vitamin C and 22.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Red Cabbage have similar amounts of Vitamin B6 per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Red Cabbage:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Copper, 1.2 times more Magnesium, 2.5 times more Phosphorus, 1.5 times more Potassium, 12.5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 3.2 times more Calcium, 1.4 times more Manganese, 4.6 times more Selenium and 1.4 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 Boiled and Drained Red Cabbage have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5 times more Energy, 55.4 times more Fat, 113.5 times more Saturated Fat, 13.4 times more Omega 6, 3.5 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.5 times more Omega 3, 15.8 times more Sugars, more Fructose and 1.3 times more Fiber 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 Boiled and Drained Red Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.