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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Spinach	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	29% 37.5g	184% 240g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	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	63% 24g	52.6% 20g	38g per day for Men 19-50 years
Protein	53% 29.7g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	582% 5240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	365% 1460μg	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	109% 98mg	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	139% 21mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	136% 1360mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	85.6% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	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	80% 560mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.7% 912g	18% 671g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has more Vitamin A, 6.4 times more Vitamin B2, 1.2 times more Vitamin B6, 4.7 times more Vitamin B9, 1.3 times more Vitamin C, 20.8 times more Vitamin E and 235 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 4.4 times more Vitamin B3 and 3.1 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Spinach 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 Boiled Spinach vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Spinach has 10.5 times more Calcium, 2.3 times more Copper, 5.8 times more Iron, 4.1 times more Magnesium, 6 times more Manganese, 1.2 times more Potassium, 3 times more Selenium, 2.2 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Phosphorus and 5 times more Sodium than Boiled and Drained Spinach.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Spinach has 5.8 times more Omega 3 and 1.3 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 6.3 times more Energy, 19.2 times more Fat, 29 times more Saturated Fat, 14.9 times more Omega 6 and 6.4 times more Carbohydrate than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Spinach as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.