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

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Spearmint	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	64.7% 84g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	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	179% 68g	52.6% 20g	38g per day for Men 19-50 years
Protein	58.8% 33g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	226% 2030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	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	263% 1050μg	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	148% 133mg	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	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spearmint	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	199% 1990mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	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	1484% 119mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	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	85.7% 600mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23% 856g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Spearmint VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Spearmint versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Spearmint has more Vitamin A, 4.7 times more Vitamin B2, 3.4 times more Vitamin B9 and 1.7 times more Vitamin C than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Fresh Spearmint.
• Both Spearmint and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Fresh Spearmint as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Spearmint has 15.3 times more Calcium, 3.1 times more Copper, 19.1 times more Iron, 3 times more Magnesium, 7.1 times more Manganese, 1.2 times more Potassium, 3.2 times more Zinc and 1.3 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Phosphorus and 11.6 times more Sodium than Fresh Spearmint.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spearmint has 21.1 times more Omega 3, 3.4 times more Fiber and 1.4 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.3 times more Energy, 6.8 times more Fat, 6.5 times more Saturated Fat and 2.8 times more Carbohydrate than Fresh Spearmint.
• 1 kilogram of Spearmint provide inadequate amounts of Energy
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Fresh Spearmint as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.