Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	23% 662kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	4.9% 0.83g	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	16% 21g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	19% 10.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	7.68% 0.1mg	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	44.2% 177μg	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	40% 36mg	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	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	5.9% 59mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	67% 0.6mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	275% 6.32mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	129% 1932mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Hearts Of Palm:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 9.6 times more Vitamin B1, 4.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 8.9 times more Vitamin B6 than Canned Hearts Of Palm.
• While Canned Hearts Of Palm contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Canned Hearts Of Palm have similar amounts of Vitamin C per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Hearts Of Palm:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.2 times more Phosphorus and 2.1 times more Potassium than Canned Hearts Of Palm.
• While Canned Hearts Of Palm contain 4.5 times more Calcium, 1.7 times more Copper, 5 times more Iron, 1.8 times more Magnesium, 8.9 times more Manganese, 1.4 times more Selenium, 3.4 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Canned Hearts Of Palm have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.2 times more Energy, 8 times more Fat, 9.6 times more Saturated Fat, 1.4 times more Omega 6 and 5.2 times more Carbohydrate than Canned Hearts Of Palm.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Canned Hearts Of Palm have similar amounts of Omega 3, Fiber and Protein per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Hearts Of Palm have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.