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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Baked Frozen Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	34.5% 1000kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	34% 11g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	180% 234g	212% 275g	130g per day for Men 19-50 years
Sugars	126% 92g	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	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	60.5% 23g	38g per day for Men 19-50 years
Protein	30.5% 17g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	132% 1.72mg	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	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	101% 91mg	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	51.3% 7.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Oven-heated 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	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	67.5% 5.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	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	63% 440mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20% 737g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen 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 Frozen 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 Frozen Sweet Potato vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Baked Frozen Sweet Potato has more Vitamin A, 1.8 times more Vitamin B2 and 7.7 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 1.8 times more Vitamin B1, 3.8 times more Vitamin B3 and 1.3 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 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 Baked Frozen Sweet Potato no Salt 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 Baked Frozen Sweet Potato vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Baked Frozen Sweet Potato has 2.7 times more Calcium, 1.3 times more Copper and 3 times more Manganese 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 Iron, 1.3 times more Magnesium, 2.2 times more Phosphorus, 48.9 times more Sodium and 1.3 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Baked Frozen Sweet Potato no Salt 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 Frozen Sweet Potato has 31.6 times more Sugars 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 Energy, 42.8 times more Fat, 43.3 times more Saturated Fat, 1.3 times more Fiber and 1.5 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.
• Both Baked Frozen Sweet Potato no Salt 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.