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

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Young Green Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	9.3% 270kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	34% 11g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	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	44% 57.4g	212% 275g	130g per day for Men 19-50 years
Sugars	54% 39g	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	29.2% 21g	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	% 16.4g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	60.5% 23g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	222% 2000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	132% 1.72mg	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	75% 300μg	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	149% 134mg	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	14% 2.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1303% 1563μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	52% 520mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	161% 1.45mg	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	63.8% 5.1mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	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	35.7% 250mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25% 923g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Young Green Onions vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Young Green Onions, tops only have more Vitamin A, 1.4 times more Vitamin B9, 2.1 times more Vitamin E and 68 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.1 times more Vitamin B1, 6.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 2 times more Vitamin B6 than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 and Vitamin C per 1 kg.
• Both Young Green Onions, tops only as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 1 kg.

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

• Young Green Onions, tops only have 4 times more Calcium and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.7 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 3 times more Potassium, 26.1 times more Sodium and 2 times more Zinc than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Young Green Onions, tops only have 2.2 times more Omega 3, 13.5 times more Sugars and more Fructose than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6 times more Energy, 10.9 times more Fat, 6.6 times more Saturated Fat, 3.5 times more Omega 6, 4.8 times more Carbohydrate, 1.3 times more Fiber and 2.6 times more Protein than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.