Comparing Nutrients in 1 pound Boiled Balsam-pear , Leafy Tips with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5% 145kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	NA	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	96% 125g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	1.8% 1.3g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	29% 16.3g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	61% 549μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	60% 0.78mg	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	100% 399μg	25% 100μg	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	280% 252mg	59.5% 53.5mg	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	44% 6.58mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	617% 740μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	73% 0.66mg	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	58% 4.63mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	43% 0.99mg	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	50% 349mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 402g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Balsam-pear , Leafy Tips with Salt versus 1 lb 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 pound of Boiled Balsam-pear , Leafy Tips with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt has more Vitamin A, 1.2 times more Vitamin B1, 9.1 times more Vitamin B2, 4.4 times more Vitamin B6, 4 times more Vitamin B9, 4.7 times more Vitamin C, 14.5 times more Vitamin E and 70.9 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.1 times more Vitamin B3 and 8.2 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Balsam-pear , Leafy Tips with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt has 3.2 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 2.4 times more Manganese, 1.3 times more Potassium and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Phosphorus, 1.6 times more Sodium and 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt has 1.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5 times more Energy, 25.7 times more Fat and 4.5 times more Carbohydrate than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy