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

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16% 468kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	85% 111g	73% 95g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	43% 16.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	11% 6.07g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	60% 0.78mg	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	23% 91μg	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	75.4% 68mg	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	9.26% 1.4mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	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	26.8% 2.14mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	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	31% 218mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.47% 276g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yam vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Yam has 1.5 times more Vitamin B6, 2.2 times more Vitamin C and 3.5 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Yam.
• Both Raw Yam and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 14 oz.
• Both Raw Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Yam has 1.3 times more Calcium, 2.3 times more Copper, 2.5 times more Manganese, 2.1 times more Potassium and 1.4 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Phosphorus, 38.8 times more Sodium and 1.4 times more Zinc than Raw Yam.
• Both Raw Yam and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yam has 2.1 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 29.4 times more Fat, 33.8 times more Saturated Fat, 1.3 times more Omega 3, 4 times more Omega 6 and 1.5 times more Protein than Raw Yam.
• Both Raw Yam and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.