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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	50.3% 1460kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	6.62% 4.8g	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	3.86% 2.8g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	23.7% 9g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	417% 3750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	77% 1mg	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	90% 360μg	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	41% 37mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	1169% 1403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	13% 130mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	31% 0.28mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	88.3% 2.03mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	18% 671g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Red Leaf 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 Red Leaf 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 Red Leaf Lettuce:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.7 times more Vitamin B1, 6.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin C than Red Leaf Lettuce.
• While 1 kg of Raw Red Leaf Lettuce contains more Vitamin A, 2.1 times more Vitamin B2 and 66.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Red Leaf Lettuce provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Red Leaf 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 Red Leaf Lettuce:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.8 times more Copper, 1.8 times more Magnesium, 2.9 times more Phosphorus, 2 times more Potassium, 14 times more Sodium and 1.7 times more Zinc than Red Leaf Lettuce.
• While 1 kg of Raw Red Leaf Lettuce contains 2.5 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese, 3 times more Selenium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium
• 1 kilogram of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 11.2 times more Energy, 22.7 times more Fat, 44.6 times more Saturated Fat, 10.6 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Red Leaf Lettuce.
• While 1 kg of Raw Red Leaf Lettuce contains 5.1 times more Omega 3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in one kilogram.