Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Frozen Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Frozen Okra	19%	6%	75%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Okra	Recommended Dietary Allowance
Energy	50.3% 1460kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	49.3% 64g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	39.6% 28.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	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	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Okra	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	28.5% 0.37mg	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	250% 1000μg	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	107% 96mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	398% 478μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Okra	Recommended Dietary Allowance
Calcium	13% 130mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	84.4% 0.76mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	367% 8.44mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	18% 671g	24.6% 911g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B1, 3.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 5.3 times more Vitamin B6 than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains more Vitamin A, 2.6 times more Vitamin B2, 3.2 times more Vitamin B9, 3.2 times more Vitamin E and 22.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Frozen Okra have similar amounts of Vitamin C per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.2 times more Phosphorus, 2.1 times more Potassium and 116.3 times more Sodium than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 5.7 times more Calcium, 1.9 times more Magnesium, 5.4 times more Manganese, 1.4 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Frozen Okra have similar amounts of Copper, Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5 times more Energy, 20.8 times more Fat, 19.8 times more Saturated Fat, 16 times more Omega 3, 4 times more Omega 6, 3.7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Frozen Okra.
• While Boiled and Drained Frozen Okra contains 13.7 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Frozen Okra have similar amounts of Fiber per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Okra have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.