Comparing Nutrients in 1 kilogram Bananas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Bananas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	30.7% 890kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	34% 11g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	212% 275g	130g per day for Men 19-50 years
Sugars	169% 122g	4% 2.9g	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	67% 48.5g	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	% 49.8g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 24g	% 1.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	60.5% 23g	38g per day for Men 19-50 years
Protein	19.5% 11g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Bananas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	55% 220μg	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	97% 87mg	131% 118mg	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	6.67% 1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	32.5% 2.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	95% 2.2mg	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	31.4% 220mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.2% 749g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Bananas versus 1 kg 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 1 kilogram of Bananas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Bananas has 2.4 times more Vitamin B2 and 2.1 times more Vitamin B6 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.9 times more Vitamin B1, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin C than Raw Bananas.
• Both Bananas and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one kilogram.
• Both Raw Bananas as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Bananas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Bananas has 1.2 times more Manganese than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.9 times more Copper, 2.9 times more Iron, 4.4 times more Phosphorus, 1.3 times more Potassium, 391 times more Sodium and 2.7 times more Zinc than Raw Bananas.
• Both Bananas and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Bananas lack sufficient amounts of Zinc
• Both Raw Bananas as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bananas has 42.2 times more Sugars and more Fructose than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.8 times more Energy, 15.5 times more Fat, 9.7 times more Saturated Fat and 2.3 times more Protein than Raw Bananas.
• Both Bananas and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Bananas provide inadequate amounts of Protein
• Both Raw Bananas 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 one kilogram.