Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	20% 579kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	14.7% 19g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	2.8% 2.02g	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	0.49% 0.36g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.83g	g per day for Men 19-50 years
Fiber	21% 7.94g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	41.5% 0.54mg	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	120% 480μg	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	9.7% 8.73mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	71% 0.64mg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	124% 2.85mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.54% 353g	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 Chopped Or Leaf Frozen Spinach with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B1, 4.9 times more Vitamin B3, 6 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains more Vitamin A, 4.8 times more Vitamin B2, 3.9 times more Vitamin B9, 35.4 times more Vitamin E and 257.5 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 as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt 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 Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 11.8 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 4.6 times more Manganese, 11 times more Selenium, 1.4 times more Zinc 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 Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.3 times more Energy, 5.7 times more Fat, 34.7 times more Saturated Fat, more Omega 6 and 5 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 5.4 times more Omega 3, 1.9 times more Fiber and 1.7 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 Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.