Comparing Nutrients in 1 kilogram Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Sweet Potato	Recommended Dietary Allowance
Energy	55.5% 1610kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	159% 207g	130g per day for Men 19-50 years
Sugars	4% 2.9g	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 23g	g per day for Men 19-50 years
Fiber	60.5% 23g	87% 33g	38g per day for Men 19-50 years
Protein	45% 25g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	1068% 9610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	177% 8.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	15% 60μg	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	218% 196mg	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	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	13% 130mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	94% 7.5mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	216% 4.97mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	17% 631g	20.5% 758g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Sweet Potato 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 Baked Sweet Potato 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 Baked Sweet Potato:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.4 times more Vitamin B3 and 3.7 times more Vitamin B9 than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains more Vitamin A, 3.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin C and 7.1 times more Vitamin E 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 Baked Sweet Potato 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 and Vitamin E
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked Sweet Potato:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.8 times more Phosphorus, 10.9 times more Sodium and 1.3 times more Zinc than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 2.9 times more Calcium and 2.3 times more Manganese 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 Baked Sweet Potato contain similar levels of Copper, Iron, Magnesium and Potassium 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 Sweet Potato Baked in skin, flesh only 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 1.8 times more Energy, 34.2 times more Fat, 20.8 times more Saturated Fat, 1.3 times more Carbohydrate and 1.2 times more Protein than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 22.3 times more Sugars and 1.4 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.