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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	34.5% 1000kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	180% 234g	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	47.4% 18g	52.6% 20g	38g per day for Men 19-50 years
Protein	30.5% 17g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	912% 8210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	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	101% 91mg	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

	Baked Frozen Sweet Potato with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	67.5% 5.4mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	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	63% 440mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20% 737g	18% 671g	3700g per day for Men 19-50 years

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

• Baked Frozen Sweet Potato with Salt has more Vitamin A, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B5 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B1, 3.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 and Vitamin C per 1 kg.
• Both Baked Frozen Sweet Potato with Salt 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 Baked Frozen Sweet Potato with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Baked Frozen Sweet Potato with Salt has 2.7 times more Calcium, 2.4 times more Copper and 4.2 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 1.8 times more Phosphorus and 1.4 times more Sodium than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Magnesium, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Energy, 41.6 times more Fat, 48 times more Saturated Fat, 2 times more Omega 3, 5.6 times more Omega 6 and 1.4 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Baked Frozen Sweet Potato with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.