Comparing Nutrients in 1 pound Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Kiwano	15%	23%	62%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Kiwano	Recommended Dietary Allowance
Energy	25% 730kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	NA	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	NA	38g per day for Men 19-50 years
Protein	20.3% 11.4g	14.4% 8.07g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Kiwano	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	25% 100μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59.5% 53.5mg	26.7% 24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Kiwano	Recommended Dietary Allowance
Calcium	5.9% 59mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	10% 0.091mg	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	42.5% 3.4mg	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	7.7% 0.18mg	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	63% 440mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	118% 1774mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Kiwano per 1 lb

Compare the macro and micronutrient content in 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 lb of Kiwano to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Kiwano:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 2.2 times more Vitamin C than Kiwano.
• 1 pound of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Horned melon have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Kiwano:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 7.3 times more Copper, 5.6 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 195.5 times more Sodium than Kiwano.
• While 1 lb of Horned melon contains 1.5 times more Iron, 1.4 times more Magnesium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Kiwano contain similar levels of Zinc per one pound.
• 1 pound of Kiwano lack sufficient amounts of Manganese
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Horned melon lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 3.7 times more Energy, 4.1 times more Fat, 3.6 times more Carbohydrate and 1.4 times more Protein than Kiwano.
• 1 pound of Kiwano provide inadequate amounts of Energy