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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Mustard Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	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	9.77% 12.7g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	24% 9.07g	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

	Boiled Mustard Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	207% 1860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	82.8% 331μg	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	328% 295mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	71.7% 717mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	45.4% 3.63mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	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	11.7% 81.6mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.6% 429g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Spinach 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 Mustard Spinach 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 Mustard Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Boiled Mustard Spinach has more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B9 and 5.5 times more Vitamin C 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 3 times more Vitamin B1, 5 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Mustard Spinach.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Mustard Spinach 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 Mustard Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Boiled Mustard Spinach has 12.2 times more Calcium, 1.2 times more Manganese and 1.5 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 2.9 times more Copper, 4 times more Magnesium, 5.4 times more Phosphorus, 1.7 times more Potassium, 27.9 times more Sodium and 3.6 times more Zinc than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron per one pound.
• 1 pound of Boiled Mustard Spinach lack sufficient amounts of Magnesium and Zinc
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Mustard Spinach 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 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 10.1 times more Energy, 25.7 times more Fat, 9.8 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Mustard Spinach provide inadequate amounts of Energy