Comparing Nutrients in 1 kilogram Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	55.5% 1610kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	4% 2.9g	14.3% 10.4g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	50% 19g	38g per day for Men 19-50 years
Protein	45% 25g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	585% 7.6mg	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	55% 220μg	220% 880μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	131% 118mg	618% 556mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	13% 130mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	223% 2mg	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	94% 7.5mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	233% 5.36mg	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	139% 970mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	17% 631g	24% 887g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Balsam-pear , Leafy Tips per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Boiled Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.1 times more Vitamin B3 and 8.2 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains more Vitamin A, 9.1 times more Vitamin B2, 4.4 times more Vitamin B6, 4 times more Vitamin B9, 4.7 times more Vitamin C, 14.5 times more Vitamin E and 70.9 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.3 times more Phosphorus, 30.1 times more Sodium and 1.3 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 3.2 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 2.4 times more Manganese, 1.3 times more Potassium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 4.7 times more Energy, 25.7 times more Fat, 33.8 times more Saturated Fat, 4.1 times more Carbohydrate and 1.2 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 3.6 times more Omega 3 and 1.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6 in one kilogram.