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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Baked Frozen Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13.7% 397kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	84% 109g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	1.6% 1.15g	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	NA	0% 0g	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	NA	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	19% 7.14g	24% 9.13g	38g per day for Men 19-50 years
Protein	12% 6.8g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	460% 4140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.6% 6.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	52% 47mg	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	20.4% 3.06mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	64% 0.58mg	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	26.8% 2.14mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	37.8% 0.87mg	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	25% 175mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	44% 1496mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.9% 293g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Frozen Sweet Potato vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Baked Frozen Sweet Potato have more Vitamin A, 1.8 times more Vitamin B2 and 7.7 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Vitamin B1, 3.8 times more Vitamin B3 and 1.3 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Frozen Sweet Potato no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Frozen Sweet Potato vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Baked Frozen Sweet Potato have 2.7 times more Calcium, 1.3 times more Copper and 3 times more Manganese than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Iron, 1.3 times more Magnesium, 2.2 times more Phosphorus, 48.9 times more Sodium and 1.3 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Baked Frozen Sweet Potato no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Frozen Sweet Potato have 31.6 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Energy, 42.8 times more Fat, 43.3 times more Saturated Fat, 1.3 times more Fiber and 1.5 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• Both Baked Frozen Sweet Potato no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.