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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	23% 662kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	NA	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	NA	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	9.46% 12.3g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	19% 10.6g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	30% 0.39mg	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	129% 517μg	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	29.7% 26.8mg	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	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	5.9% 59mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	56% 0.5mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	50.3% 1.16mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11.3% 420g	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 Malabar Spinach:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.7 times more Vitamin B3, 3.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.3 times more Vitamin C than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains more Vitamin A, 3.5 times more Vitamin B2 and 3.7 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 Cooked Malabar Spinach have similar amounts of Vitamin B1 per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Malabar Spinach 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 Malabar Spinach:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.3 times more Phosphorus, 1.5 times more Potassium and 6.3 times more Sodium than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 9.5 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 1.8 times more Selenium and 1.4 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 Cooked Malabar Spinach have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.3 times more Energy, 6.4 times more Fat and 8.8 times more Carbohydrate than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 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 Cooked Malabar Spinach have similar amounts of Fiber per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Malabar Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.