Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	23% 662kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	3.12% 0.53g	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	14% 18.2g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	19% 10.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	25% 0.33mg	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	54.4% 218μg	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	179% 161mg	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	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	5.9% 59mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	70.6% 0.64mg	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	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	73% 1.7mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	61.4% 2087mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11.3% 418g	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 Steamed Taro Leaves:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B3, 10.2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain more Vitamin A, 1.3 times more Vitamin B1, 10.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 4.6 times more Vitamin C 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 Steamed Taro Leaves 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 Steamed Taro Leaves:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3 times more Phosphorus, 174.5 times more Sodium and 1.6 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 6.6 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 2.4 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 Steamed Taro Leaves have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.1 times more Energy, 12.2 times more Fat, 15 times more Saturated Fat, 2.2 times more Omega 6 and 6 times more Carbohydrate than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 3.2 times more Omega 3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Steamed Taro Leaves have similar amounts of Fiber and Protein per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.