Comparing Nutrients in 1 kilogram Spinach Spaghetti VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Spinach Spaghetti	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	128% 3720kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	184% 240g	130g per day for Men 19-50 years
Sugars	37.5% 27g	2.9% 2.1g	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	NA	0% 0g	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	279% 106g	52.6% 20g	38g per day for Men 19-50 years
Protein	238% 134g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.5mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	151% 1.96mg	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	120% 480μg	77.5% 310μg	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	0% 0mg	85.6% 77mg	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	49.3% 7.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1263% 1515μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	85.6% 0.77mg	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	266% 21.3mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1150% 26.5mg	68.3% 1.57mg	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	474% 3320mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	1155% 635μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spinach Spaghetti vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry Spinach Spaghetti has more Vitamin A, 3.5 times more Vitamin B1, 5.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, 7.4 times more Vitamin E and 72.1 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spinach Spaghetti vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry Spinach Spaghetti has 4.5 times more Calcium, 6.5 times more Copper, 3.4 times more Iron, 8.3 times more Magnesium, 16.8 times more Manganese, 4.1 times more Phosphorus, 127 times more Selenium and 8.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.7 times more Sodium and 8 times more Water than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Spinach Spaghetti has 2.5 times more Energy, 4.6 times more Omega 3, 2.2 times more Omega 6, 3.1 times more Carbohydrate, 13 times more Sugars, 5.3 times more Fiber and 5.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Fat and 5.5 times more Saturated Fat than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.