Comparing Nutrients in 1 pound Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	25% 730kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	96% 125g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	3.07% 2.22g	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	79.6% 1.03mg	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	18% 72.6μg	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	61% 55mg	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	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	5.9% 59mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	76.6% 0.69mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	63% 440mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	89.4% 3039mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	7.73% 286g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Yam, Boiled, Drained, Or Baked 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 Yam, Boiled, Drained, Or Baked 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 Yam, Boiled, Drained, Or Baked:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.3 times more Vitamin B1, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked.
• While 1 lb of Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.3 times more Vitamin B6 and 3.4 times more Vitamin E 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 Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Yam, Boiled, Drained, Or Baked:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.4 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 48.9 times more Sodium and 2 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked.
• While 1 lb of Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.7 times more Manganese and 1.4 times more Potassium 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 Yam, Boiled, Drained, Or Baked contain similar levels of Copper per one pound.
• 1 pound of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Calcium and 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 1.4 times more Energy, 36.6 times more Fat, 37.3 times more Saturated Fat and 1.7 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
• While 1 lb of Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.7 times more Fiber 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 Yam, Boiled, Drained, Or Baked offer comparable quantities of Carbohydrate per one pound.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.