Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	20% 579kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	71.4% 93g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	50.2% 36.4g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	460% 4140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20.6% 6.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	22% 87.3μg	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	40% 36mg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	80.7% 0.73mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	115% 2.64mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	44% 1496mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	2.1% 31.8mg	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	7.9% 293g	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 Baked Frozen Sweet Potato:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B1, 3.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains more Vitamin A, 1.5 times more Vitamin B2 and 7.7 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Baked Frozen Sweet Potato no Salt have similar amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Frozen Sweet Potato no 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 Baked Frozen Sweet Potato:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more Phosphorus and 43.6 times more Sodium than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 2.7 times more Calcium, 2.4 times more Copper and 4.2 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Baked Frozen Sweet Potato no Salt have similar amounts of Iron, Magnesium, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Energy, 41.6 times more Fat, 50 times more Saturated Fat, 2.3 times more Omega 3, 6 times more Omega 6 and 1.4 times more Protein than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 43.7 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Baked Frozen Sweet Potato no Salt have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.