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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Nopales	27%	4%	69%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Nopales	Recommended Dietary Allowance
Energy	23% 662kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	0.23% 0.073g	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	1.17% 0.2g	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	11.6% 15g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	7.2% 5.2g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	19% 10.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	24.4% 0.32mg	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	3.4% 13.6μg	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	47% 42mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Nopales	Recommended Dietary Allowance
Calcium	5.9% 59mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	26.2% 0.24mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	90% 2.07mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	34.3% 1166mg	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	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11.5% 427g	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 Nopales:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.8 times more Vitamin B1, 5.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 10.3 times more Vitamin B9 than Raw Nopales.
• While Raw Nopales contain more Vitamin A and 2.5 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 and Raw Nopales have similar amounts of Vitamin B2 and Vitamin C per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Nopales have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Copper, 5.1 times more Phosphorus, 1.5 times more Potassium, 16.6 times more Sodium and 1.4 times more Zinc than Raw Nopales.
• While Raw Nopales contain 12.6 times more Calcium, 2.5 times more Magnesium, 2.9 times more Manganese, 1.4 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 Raw Nopales have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 9.1 times more Energy, 55.4 times more Fat, 78.1 times more Saturated Fat, 3.2 times more Omega 3, 5.8 times more Omega 6, 7.2 times more Carbohydrate and 1.8 times more Protein than Raw Nopales.
• While Raw Nopales contain 5.5 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Nopales have similar amounts of Fiber per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Nopales have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.