Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Sweet Potato no Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	26.2% 760kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	136% 177g	184% 240g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 14.3g	% 1.4g	g per day for Men 19-50 years
Fiber	65.8% 25g	52.6% 20g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	874% 7870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	142% 128mg	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	62.7% 9.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	90% 7.2mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	45.7% 320mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21.7% 801g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Sweet Potato no Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Sweet Potato without Skin has more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin C and 9.4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B1, 4 times more Vitamin B3 and 5.2 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 and Vitamin K per 1 kg.
• Both Boiled Sweet Potato without Skin 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 Sweet Potato no Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Sweet Potato without Skin has 2.1 times more Calcium, 1.2 times more Copper and 1.7 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Phosphorus, 1.7 times more Potassium, 12.9 times more Sodium and 1.7 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Magnesium and Water per 1 kg.
• Both Boiled Sweet Potato without Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Sweet Potato without Skin has 27.3 times more Sugars and 1.3 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Energy, 35.6 times more Fat, 40.3 times more Saturated Fat, more Omega 3, 4.2 times more Omega 6, 1.4 times more Carbohydrate and 1.7 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.