Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	50.3% 1460kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	37% 48g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	7.03% 5.1g	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	1.24% 0.9g	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	% 2.1g	g per day for Men 19-50 years
Fiber	52.6% 20g	97% 37g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	105% 1.36mg	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	303% 1210μg	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	24.4% 22mg	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	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	13% 130mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	179% 1.6mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	312% 7.17mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	64.7% 970mg	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% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Chopped Or Leaf Frozen Spinach 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 Boiled Chopped Or Leaf Frozen Spinach 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 Boiled Chopped Or Leaf Frozen Spinach:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.4 times more Vitamin B1, 4.9 times more Vitamin B3, 6 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.5 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains more Vitamin A, 4.8 times more Vitamin B2, 3.9 times more Vitamin B9, 35.4 times more Vitamin E and 257.5 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, Vitamin E and Vitamin K
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Chopped Or Leaf Frozen Spinach:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.6 times more Phosphorus, 1.3 times more Potassium and 3.6 times more Sodium than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 11.8 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 4.6 times more Manganese, 11 times more Selenium, 1.4 times more Zinc and 1.3 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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 4.3 times more Energy, 5.7 times more Fat, 8 times more Saturated Fat and 5 times more Carbohydrate than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 23.2 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein 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 Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6 in one kilogram.