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

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	31% 900kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	34% 11g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	159% 207g	212% 275g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	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	6.9% 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	% 5.7g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 23g	% 1.7g	g per day for Men 19-50 years
Fiber	87% 33g	60.5% 23g	38g per day for Men 19-50 years
Protein	36% 20g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	218% 196mg	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	47.3% 7.1mg	6.67% 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

	Baked Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	86.3% 6.9mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	77% 540mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.5% 758g	17% 631g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Baked Sweet Potato has 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 Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Vitamin B3 and 3.7 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Sweet Potato Baked in skin, flesh only as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin K in one kilogram.

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

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