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

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Yambean	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 380kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	68% 88.2g	184% 240g	130g per day for Men 19-50 years
Sugars	25% 18g	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	129% 49g	52.6% 20g	38g per day for Men 19-50 years
Protein	13% 7.2g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Yambean	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	30% 120μg	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	224% 202mg	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	30.7% 4.6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	75% 6mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	25.7% 180mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	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	2.67% 40mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.3% 901g	18% 671g	3700g per day for Men 19-50 years

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

• Raw Yambean has 2.6 times more Vitamin C and 4.6 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 5.3 times more Vitamin B1, 1.3 times more Vitamin B2, 10.7 times more Vitamin B3, 3.3 times more Vitamin B5, 4.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 7 times more Vitamin K than Raw Yambean .
• Both Raw Yambean as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Yambean has 1.4 times more Selenium and 1.3 times more Water 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 Copper, 1.8 times more Magnesium, 2.6 times more Manganese, 4.5 times more Phosphorus, 2.5 times more Potassium, 87.3 times more Sodium and 2.1 times more Zinc than Raw Yambean .
• Both Raw Yambean and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yambean has 8.6 times more Sugars and 2.5 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 3.8 times more Energy, 55.4 times more Fat, 59.5 times more Saturated Fat, 8.8 times more Omega 6, 2.7 times more Carbohydrate and 3.3 times more Protein than Raw Yambean .
• Both Raw Yambean and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 per 1 kg.
• Both Raw Yambean as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.