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

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Quinoa	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	18.8% 544kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.3% 97g	96% 125g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	1.8% 1.3g	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	NA	0% 0g	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	NA	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	35.6% 20g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	60% 0.78mg	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	47.6% 191μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.5mg	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	19% 2.86mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	73% 0.66mg	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	84.5% 6.76mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	43% 0.99mg	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	98% 689mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.78% 325g	7.73% 286g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 3.5 times more Vitamin B2, 1.9 times more Vitamin B9 and 6.3 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.2 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked Quinoa as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Cooked Quinoa has 1.3 times more Calcium, 1.3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 28 times more Selenium and 2.7 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Potassium and 55.9 times more Sodium than Cooked Quinoa.
• Both Cooked Quinoa and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Quinoa has 4.7 times more Omega 3, 3.4 times more Omega 6, 3 times more Sugars, 1.2 times more Fiber and 1.8 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Energy, 2.7 times more Fat, 4.7 times more Saturated Fat and 1.3 times more Carbohydrate than Cooked Quinoa.
• Both Cooked Quinoa as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.