Comparing Nutrients in 1 kilogram Vegetarian fillets VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Vegetarian fillets	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	100% 2900kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	186% 180g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	650% 10.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	488% 83g	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	69.2% 90g	184% 240g	130g per day for Men 19-50 years
Sugars	11% 8g	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	161% 61g	52.6% 20g	38g per day for Men 19-50 years
Protein	411% 230g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	917% 11mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	750% 120mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1154% 15mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	255% 1020μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1750% 42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	230% 34.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	95% 950mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	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	250% 20mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	643% 4500mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	176% 6000mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	12% 450g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Vegetarian fillets versus 1 kg of 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 Vegetarian fillets vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Vegetarian fillets has 10.4 times more Vitamin B1, 24.3 times more Vitamin B2, 5.6 times more Vitamin B3, 7.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and 34.5 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains more Vitamin C than Vegetarian fillets.
• 1 kilogram of Vegetarian fillets have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin E
• Both Vegetarian fillets as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Vegetarian fillets vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Vegetarian fillets has 7.3 times more Calcium, 12 times more Copper, 3.2 times more Iron, 5.6 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Sodium and 4.1 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Vegetarian fillets and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Vegetarian fillets as well as 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 Vegetarian fillets has 2 times more Energy, 3.6 times more Fat, 2.3 times more Saturated Fat, 65 times more Omega 3, 32.6 times more Omega 6, 3.1 times more Fiber and 9.8 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.7 times more Carbohydrate than Vegetarian fillets.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6