Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	22% 639kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	15% 19.2g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	5.86% 4.25g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	20.5% 0.27mg	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	32.7% 131μg	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	80.3% 72.2mg	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	56.4% 8.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	1373% 1648μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	58.7% 0.53mg	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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	69% 1.6mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	6.77% 250g	9.77% 361g	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 Frozen Turnip Greens And Turnips:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.4 times more Vitamin B1, 4.4 times more Vitamin B3, 5.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B9, 1.5 times more Vitamin C, 21.3 times more Vitamin E and 180.5 times more Vitamin K 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 Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Frozen Turnip Greens And Turnips:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3 times more Phosphorus, 2.2 times more Potassium and 20.6 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 9.8 times more Calcium, 2.3 times more Iron, 1.8 times more Manganese, 11 times more Selenium and 1.4 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 Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Copper, Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.6 times more Energy, 13.5 times more Fat, 12.7 times more Saturated Fat, 6.2 times more Omega 6 and 5.7 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 6.3 times more Omega 3, 3.7 times more Sugars and 1.3 times more Fiber 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 Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Protein per 14 oz.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.