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

Macros Ratio

	Protein	Fat	Carbs
Yam	5%	1%	94%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	40.7% 1180kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	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	214% 279g	184% 240g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	108% 41g	52.6% 20g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	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	57.5% 230μg	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	190% 171mg	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	23.3% 3.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	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	173% 3.97mg	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	78.6% 550mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	240% 8160mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	19% 696g	18% 671g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Yam has 1.5 times more Vitamin B6, 2.2 times more Vitamin C and 3.5 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 3.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Yam.
• Both Yam and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Raw Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Yam has 2.3 times more Copper, 2.5 times more Manganese and 2.1 times more Potassium than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.5 times more Phosphorus, 38.8 times more Sodium and 1.4 times more Zinc than Raw Yam.
• Both Yam and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Magnesium per one kilogram.
• Both Raw Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yam has 2.1 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 29.4 times more Fat, 33.8 times more Saturated Fat and 1.5 times more Protein than Raw Yam.
• Both Yam and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Raw Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.