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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	55.5% 1610kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	NA	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	25.3% 33g	130g per day for Men 19-50 years
Sugars	4% 2.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	45% 25g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	278% 3.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	618% 8.03mg	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	320% 1280μg	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	978% 880mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	13% 130mg	84% 840mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	202% 850mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	179% 6080mg	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	7.33% 110mg	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% 893g	3700g per day for Men 19-50 years

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

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.9 times more Vitamin B3 and 7.8 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains more Vitamin A, 1.5 times more Vitamin B1, 11.7 times more Vitamin B2, 4.7 times more Vitamin B6, 5.8 times more Vitamin B9 and 7.5 times more Vitamin C 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 have insufficient amounts of Vitamin A
• 1 kilogram of 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 Raw 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 Balsam-pear , Leafy Tips:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 35.5 times more Sodium and 1.3 times more Zinc than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 6.5 times more Calcium, 1.4 times more Copper, 2.7 times more Iron, 3 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.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Balsam-pear , Leafy Tips contain similar levels of Phosphorus per one kilogram.
• 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 Raw 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 5.4 times more Energy, 7.4 times more Fat and 8.4 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 2.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Balsam-pear , Leafy Tips provide inadequate amounts of Energy