Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Ginger Root	9%	8%	83%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ginger Root	Recommended Dietary Allowance
Energy	20% 579kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	9.3% 6.75g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ginger Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	49% 0.64mg	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	11% 43.7μg	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	22% 20mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ginger Root	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	100% 0.9mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	39.5% 0.91mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.46% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Ginger Root 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 Ginger Root 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 Ginger Root:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 4.2 times more Vitamin B1, 2.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.2 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.5 times more Vitamin C than Ginger Root.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Ginger Root provide similar amounts of Vitamin B2 per 14 ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Ginger Root have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Ginger Root:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Phosphorus and 26.8 times more Sodium than Ginger Root.
• While 14 oz of Raw Ginger Root contain 2.9 times more Copper, 2 times more Magnesium and 1.5 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Ginger Root contain similar levels of Iron, Potassium and Zinc per 14 ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Ginger Root lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Energy, 6.7 times more Fat, 6.2 times more Saturated Fat, 1.3 times more Carbohydrate and 1.3 times more Protein than Ginger Root.
• While 14 oz of Raw Ginger Root contain 2.1 times more Omega 3 and 8.1 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Ginger Root offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Ginger Root provide inadequate amounts of Omega 6 in 14 ounces.