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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	25% 730kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	3.65% 3.54g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	9.46% 12.3g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	30% 0.39mg	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	129% 517μg	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	29.7% 26.8mg	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	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	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	5.9% 59mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	56% 0.5mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	50.3% 1.16mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11.3% 420g	3700g per day for Men 19-50 years

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

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.7 times more Vitamin B3, 3.6 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Cooked Malabar Spinach.
• While 1 lb of Cooked Malabar Spinach contains more Vitamin A, 4.2 times more Vitamin B2 and 5.2 times more Vitamin B9 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 Malabar Spinach provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Malabar Spinach 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 Malabar Spinach:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.3 times more Copper, 2.7 times more Phosphorus, 1.8 times more Potassium, 7.1 times more Sodium and 1.3 times more Zinc than Cooked Malabar Spinach.
• While 1 lb of Cooked Malabar Spinach contains 9.5 times more Calcium, 2 times more Iron, 1.7 times more Magnesium and 1.5 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 Malabar Spinach contain similar levels of Manganese 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 Cooked Malabar Spinach 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 7 times more Energy, 6.6 times more Fat and 10.1 times more Carbohydrate than Cooked Malabar Spinach.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Malabar Spinach offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Cooked Malabar Spinach provide inadequate amounts of Energy