Comparing Nutrients in 1 pound Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled New Zealand Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	25% 730kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	7.43% 9.66g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	1.56% 1.13g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	82.7% 1.08mg	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	9.07% 36.3μg	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	80.6% 72.6mg	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	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	1104% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	39% 0.35mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	104% 2.4mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	13.6% 463mg	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	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled New Zealand Spinach with Salt 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 Boiled New Zealand Spinach with Salt 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 Boiled New Zealand Spinach with Salt:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 4.1 times more Vitamin B1, 5.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.8 times more Vitamin B9 than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 3.5 times more Vitamin B2, 1.4 times more Vitamin B6, 1.4 times more Vitamin C, 12.3 times more Vitamin E and 127 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 E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained New Zealand Spinach with Salt 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 Boiled New Zealand Spinach with Salt:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.9 times more Copper, 4.4 times more Phosphorus, 4.6 times more Potassium and 1.3 times more Zinc than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 3.7 times more Calcium, 2.4 times more Manganese 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 Boiled New Zealand Spinach with Salt contain similar levels of Iron, Magnesium and Sodium 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 New Zealand Spinach with Salt 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 13.4 times more Energy, 30.2 times more Fat, 40.1 times more Saturated Fat, 12.9 times more Carbohydrate, 1.6 times more Fiber and 1.9 times more Protein than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 3.1 times more Omega 3 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 provide inadequate amounts of Omega 3
• 1 pound of Boiled New Zealand Spinach with Salt provide inadequate amounts of Energy and Carbohydrate
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Omega 6 in one pound.