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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	22% 639kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	NA	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	NA	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	10% 13g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	NA	38g per day for Men 19-50 years
Protein	17.8% 9.96g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Oven-heated 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	40.4% 0.48mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	22% 87.3μg	127% 508μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	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	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated 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	64% 0.58mg	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	37.2% 2.98mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	55% 385mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	6.77% 250g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Balsam-pear , Leafy Tips per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B3 and 7.8 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain more Vitamin A, 1.5 times more Vitamin B1, 11.7 times more Vitamin B2, 4.7 times more Vitamin B6, 5.8 times more Vitamin B9 and 7.5 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 14 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 35.5 times more Sodium and 1.3 times more Zinc than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 6.5 times more Calcium, 1.4 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.4 times more Manganese, 1.3 times more Potassium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Balsam-pear , Leafy Tips contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5.4 times more Energy, 7.4 times more Fat and 8.4 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 2.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy