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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	25% 730kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 1.13g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	15.4% 0.77mg	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	73.7% 295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59.5% 53.5mg	89.7% 80.7mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	5.9% 59mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	33.8% 0.3mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	107% 2.46mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Frozen Kale 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 Cooked Frozen Kale 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 Cooked Frozen Kale:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.9 times more Vitamin B1, 4.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains more Vitamin A, 4.5 times more Vitamin B2, 3 times more Vitamin B9, 1.5 times more Vitamin C, 16.1 times more Vitamin E and 182 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.2 times more Copper, 2.3 times more Phosphorus, 3.3 times more Potassium, 24.4 times more Sodium and 1.5 times more Zinc than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 11.5 times more Calcium, 2.5 times more Manganese 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 Cooked Frozen Kale contain similar levels of Iron and Magnesium per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Kale lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 4.5 times more Energy, 4.2 times more Fat, 6.8 times more Saturated Fat and 5.2 times more Carbohydrate than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 18.7 times more Omega 3 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 Cooked Frozen Kale offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Kale provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Kale provide inadequate amounts of Omega 6 in one pound.