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

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11.8% 341kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	73% 95g	130g per day for Men 19-50 years
Sugars	23% 16.6g	1.15% 0.83g	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	3.83% 2.78g	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	% 3.8g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 10g	% 0.56g	g per day for Men 19-50 years
Fiber	31.3% 12g	21% 7.94g	38g per day for Men 19-50 years
Protein	11% 6.23g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	313% 2814μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23% 6.95μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	30.8% 123μg	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	10.6% 9.53mg	34% 30.6mg	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	6.88% 1.03mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	34% 0.31mg	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	30.3% 2.42mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	27% 0.62mg	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	26.6% 187mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.3% 307g	7.2% 266g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Sweet Potato versus 14 oz of 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 Sweet Potato vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Sweet Potato have more Vitamin A, 1.6 times more Vitamin B2 and 1.8 times more Vitamin B5 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 3.8 times more Vitamin B3, 2.8 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Raw Sweet Potato as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Sweet Potato have 2.3 times more Calcium, 2 times more Copper and 1.6 times more Manganese than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Phosphorus and 6.3 times more Sodium than Raw Sweet Potato.
• Both Sweet Potato and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron, Magnesium, Potassium and Zinc per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Sweet Potato as well as 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 Sweet Potato have 19.9 times more Sugars and 1.5 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Energy, 99.8 times more Fat, 69.4 times more Saturated Fat and 1.5 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• Both Raw Sweet Potato as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.