Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Romaine Lettuce	Recommended Dietary Allowance
Energy	50.3% 1460kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	25.3% 33g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	16.4% 12g	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	0% 0g	11% 8g	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	% 0.7g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	55.3% 21g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	57% 0.74mg	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	77.5% 310μg	340% 1360μg	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	85.6% 77mg	44.4% 40mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Romaine Lettuce	Recommended Dietary Allowance
Calcium	13% 130mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	53.3% 0.48mg	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	77.5% 6.2mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	67.4% 1.55mg	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	116% 810mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18% 671g	25.6% 946g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Romaine Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Romaine Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt vs Romaine Lettuce:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.5 times more Vitamin B1, 6.8 times more Vitamin B3, 3.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.9 times more Vitamin C than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains more Vitamin A, 1.8 times more Vitamin B2, 4.4 times more Vitamin B9 and 48.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Romaine Lettuce:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.6 times more Copper, 1.5 times more Magnesium, 2.7 times more Phosphorus, 1.5 times more Potassium, 43.6 times more Sodium and 1.5 times more Zinc than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 2.5 times more Calcium, 1.6 times more Iron and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Romaine Lettuce contain similar levels of Manganese per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Cos Or Romaine Lettuce lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 8.6 times more Energy, 16.6 times more Fat, 32 times more Saturated Fat, 7.3 times more Carbohydrate and 1.9 times more Protein than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 7.1 times more Omega 3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Romaine Lettuce offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Romaine Lettuce provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Omega 6 in one kilogram.