Comparing Nutrients in 1 pound Red Leaf Lettuce VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Red Leaf Lettuce	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.03% 59kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	83.6% 109g	130g per day for Men 19-50 years
Sugars	3% 2.18g	1.3% 0.95g	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	1.75% 1.27g	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	% 0.91g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.64g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	24% 9.07g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	189% 1701μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	68.4% 0.89mg	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	41% 163μg	35% 141μg	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	18.6% 16.8mg	39% 35mg	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	4.54% 0.68mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	39% 0.35mg	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	68% 5.44mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	31% 0.71mg	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	18% 127mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.7% 434g	8.23% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Leaf Lettuce versus 1 lb 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 pound of Red Leaf Lettuce vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Red Leaf Lettuce has more Vitamin A, 2.1 times more Vitamin B2 and 66.8 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.7 times more Vitamin B1, 6.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin C than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Red Leaf Lettuce as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Leaf Lettuce vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Red Leaf Lettuce has 2.5 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese, 3 times more Selenium and 1.4 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.8 times more Copper, 1.8 times more Magnesium, 2.9 times more Phosphorus, 2 times more Potassium, 14 times more Sodium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• 1 pound of Red Leaf Lettuce lack sufficient amounts of Zinc
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Leaf Lettuce has 5.1 times more Omega 3 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 11.2 times more Energy, 22.7 times more Fat, 44.6 times more Saturated Fat, 10.6 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Raw Red Leaf Lettuce.
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Red Leaf Lettuce as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one pound.