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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	34% 11g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	212% 275g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	4% 2.9g	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	2.07% 1.5g	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	% 1.1g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 1.7g	g per day for Men 19-50 years
Fiber	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	51% 28.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	521% 4690μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	142% 42.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	312% 281mg	131% 118mg	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	135% 20.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	99% 990mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	161% 1.45mg	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	339% 27mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	95% 2.2mg	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	70% 490mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.7% 914g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Spinach versus 1 kg of Oven-heated 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 Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Spinach has more Vitamin A, 6.1 times more Vitamin B2, 8.8 times more Vitamin B9, 2.4 times more Vitamin C, 20.3 times more Vitamin E and 210 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.6 times more Vitamin B1, 2.9 times more Vitamin B3 and 7.6 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• 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 Raw Spinach as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Spinach has 7.6 times more Calcium, 3.6 times more Iron, 2.8 times more Magnesium, 4.1 times more Manganese, 1.3 times more Zinc and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Phosphorus and 4.9 times more Sodium than Raw Spinach.
• Both Spinach and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Spinach as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spinach has 7.7 times more Omega 3 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 7 times more Energy, 13.2 times more Fat, 17.2 times more Saturated Fat and 7.6 times more Carbohydrate than Raw Spinach.
• Both Spinach and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Spinach provide inadequate amounts of Energy
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.