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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	23% 662kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	6.9% 1.17g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 1.13g	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	19% 10.6g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	22% 0.29mg	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	73.7% 295μg	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	89.7% 80.7mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	5.9% 59mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	33.8% 0.3mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	107% 2.46mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11% 407g	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 Cooked Frozen Kale:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B1, 4.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains more Vitamin A, 3.8 times more Vitamin B2, 2.1 times more Vitamin B9, 2.3 times more Vitamin C, 16.1 times more Vitamin E and 199.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more Phosphorus, 2.6 times more Potassium, 21.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 11.5 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 2 times more Selenium 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 Boiled and Drained Frozen Kale have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.1 times more Energy, 4.1 times more Fat, 7.9 times more Saturated Fat and 4.5 times more Carbohydrate than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 21 times more Omega 3, 5.8 times more Sugars and 1.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Frozen Kale have similar amounts of Omega 6 and Fiber per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.