Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Asparagus	Recommended Dietary Allowance
Energy	23% 662kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	NA	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	0% 0g	NA	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.7% 213μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	38.7% 0.5mg	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	35% 141μg	217% 866μg	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	39% 35mg	160% 144mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Asparagus	Recommended Dietary Allowance
Calcium	5.9% 59mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	69% 0.62mg	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	35% 2.8mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	40% 0.92mg	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	52.5% 367mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	33.8% 1148mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Frozen Asparagus per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 lb of Frozen Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Frozen Asparagus:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.8 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Asparagus.
• While 1 lb of Frozen Asparagus, Unprepared contains more Vitamin A, 3.5 times more Vitamin B2, 6.2 times more Vitamin B9 and 4.1 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Asparagus provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 43.6 times more Sodium than Frozen Asparagus.
• While 1 lb of Frozen Asparagus, Unprepared contains 1.9 times more Calcium, 1.8 times more Copper, 1.3 times more Manganese, 3.4 times more Selenium, 1.7 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Asparagus contain similar levels of Iron per one pound.
• 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 Frozen Crinkle Cut French Fried Potatoes with Salt has 6.1 times more Energy, 21.7 times more Fat, 24 times more Saturated Fat and 5.8 times more Carbohydrate than Frozen Asparagus.
• While 1 lb of Frozen Asparagus, Unprepared contains 1.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Asparagus offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Asparagus provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Asparagus, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.