Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	22% 639kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	9.77% 12.7g	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	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	6.03% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	34% 0.44mg	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	2.98% 12μg	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	83.3% 75mg	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	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	41.5% 0.37mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	22.4% 0.52mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	6.77% 250g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Taro Shoots:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.2 times more Vitamin B1, 2.6 times more Vitamin B3, 6.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.3 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 1.7 times more Vitamin B2 and 1.6 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Taro Shoots:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Copper, 1.8 times more Iron, 3.5 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium and 195.5 times more Sodium than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 10 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Taro Shoots no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 11.5 times more Energy, 64.1 times more Fat, 67.6 times more Saturated Fat, 1.8 times more Omega 3, 12.3 times more Omega 6, 8.6 times more Carbohydrate and 3.4 times more Protein than Cooked Taro Shoots no Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.