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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Kale	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.63% 163kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	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	18.5% 24g	96% 125g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 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	24% 13.3g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	73.7% 295μg	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	89.7% 80.7mg	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	48.7% 7.3mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	68% 680mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	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	47.6% 3.8mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	27.2% 191mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	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	4.84% 72.6mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 407g	7.73% 286g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has more Vitamin A, 4.5 times more Vitamin B2, 3 times more Vitamin B9, 1.5 times more Vitamin C, 16.1 times more Vitamin E and 182 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 1.9 times more Vitamin B1, 4.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled and Drained Kale.
• Both Boiled and Drained Kale 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 Boiled Kale vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Kale has 11.5 times more Calcium, 2.5 times more Manganese, 9 times more Selenium and 1.4 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 2.2 times more Copper, 2.3 times more Phosphorus, 3.3 times more Potassium, 24.4 times more Sodium and 1.5 times more Zinc than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 20.6 times more Omega 3, 4.2 times more Sugars and 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 4.5 times more Energy, 4.2 times more Fat, 6.2 times more Saturated Fat and 5.2 times more Carbohydrate than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 and Protein per 1 lb.
• Both Boiled and Drained Kale as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.