Comparing Nutrients in 1 pound Chicory Greens VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Chicory Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	16.4% 21.3g	96% 125g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	47.7% 18g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	144% 1297μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.26mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	125% 499μg	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	121% 109mg	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	68.3% 10.3mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1125% 1350μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	45.4% 454mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	51% 4.1mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	84.6% 1.95mg	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	30.5% 213mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.3% 417g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chicory Greens vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Chicory Greens have more Vitamin A, 3.2 times more Vitamin B2, 2.4 times more Vitamin B5, 5 times more Vitamin B9, 2 times more Vitamin C, 22.6 times more Vitamin E and 129.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B1, 4.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Chicory Greens.
• Both Raw Chicory Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chicory Greens vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Chicory Greens have 7.7 times more Calcium, 2 times more Copper, 2 times more Manganese and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Phosphorus and 8.7 times more Sodium than Raw Chicory Greens.
• Both Raw Chicory Greens and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Magnesium, Potassium and Zinc per 1 lb.
• Both Raw Chicory Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Chicory Greens have 1.7 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7 times more Energy, 17.1 times more Fat, 14.8 times more Saturated Fat, 2.5 times more Omega 6, 5.9 times more Carbohydrate and 1.5 times more Protein than Raw Chicory Greens.
• Both Raw Chicory Greens and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 per 1 lb.
• Both Raw Chicory Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.