Comparing Nutrients in 1 kilogram Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	55.5% 1610kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	210% 3.36g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	40.8% 53g	130g per day for Men 19-50 years
Sugars	4% 2.9g	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 2.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	60.5% 23g	38g per day for Men 19-50 years
Protein	45% 25g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	13% 130mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	74.4% 0.67mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	236% 5.4mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	17% 631g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Frozen Kale 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 Cooked Frozen Kale 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 Cooked Frozen Kale:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.9 times more Vitamin B1, 4.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Cooked Frozen Kale.
• While 1 kg of Boiled and Drained Frozen Kale contains more Vitamin A, 4.5 times more Vitamin B2, 3 times more Vitamin B9, 1.5 times more Vitamin C, 16.1 times more Vitamin E and 182 times more Vitamin K 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, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Kale 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 Cooked Frozen Kale:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.2 times more Copper, 2.3 times more Phosphorus, 3.3 times more Potassium, 24.4 times more Sodium and 1.5 times more Zinc than Cooked Frozen Kale.
• While 1 kg of Boiled and Drained Frozen Kale contains 11.5 times more Calcium, 2.5 times more Manganese 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 Cooked Frozen Kale contain similar levels of Iron and Magnesium 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 Boiled and Drained Frozen Kale 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 4.5 times more Energy, 4.2 times more Fat, 6.8 times more Saturated Fat and 5.2 times more Carbohydrate than Cooked Frozen Kale.
• While 1 kg of Boiled and Drained Frozen Kale contains 18.7 times more Omega 3 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 Cooked Frozen Kale offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Kale provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Kale provide inadequate amounts of Omega 6 in one kilogram.