Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	New Zealand Spinach	Recommended Dietary Allowance
Energy	23% 662kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	0.35% 0.059g	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	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	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	18% 6.8g	38g per day for Men 19-50 years
Protein	19% 10.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	106% 1.38mg	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	17% 68μg	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	151% 136mg	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	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	New Zealand Spinach	Recommended Dietary Allowance
Calcium	5.9% 59mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	47% 0.42mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	126% 2.9mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	17.3% 590mg	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	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS New Zealand Spinach 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 New Zealand Spinach 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 New Zealand Spinach:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.7 times more Vitamin B1, 4.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than New Zealand Spinach.
• While 1 lb of Raw New Zealand Spinach contains 3.5 times more Vitamin B2, 1.6 times more Vitamin B6, 3.9 times more Vitamin C, 14.2 times more Vitamin E and 160.5 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw New Zealand Spinach 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 New Zealand Spinach:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.9 times more Phosphorus, 2.9 times more Potassium and 2.7 times more Sodium than New Zealand Spinach.
• While 1 lb of Raw New Zealand Spinach contains 4.5 times more Calcium, 1.3 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese 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 New Zealand Spinach contain similar levels of Copper and Zinc per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw New Zealand Spinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 10.4 times more Energy, 25 times more Fat, 39 times more Saturated Fat, 9.6 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than New Zealand Spinach.
• While 1 lb of Raw New Zealand Spinach contains 4.1 times more Omega 3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 pound of New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw New Zealand Spinach provide inadequate amounts of Omega 6 in one pound.