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

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Salsify	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.6% 308kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	53.6% 69.7g	96% 125g	130g per day for Men 19-50 years
Sugars	18% 13g	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	37% 14g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	22% 12.4g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	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	21% 0.25mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	17% 68μg	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	23% 21mg	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	5.75% 0.86mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	31% 2.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	36.3% 254mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.93% 367g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Salsify versus 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Salsify has 5.6 times more Vitamin B2 and 1.3 times more Vitamin B6 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.2 times more Vitamin B1, 5.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Boiled Salsify has 3.6 times more Calcium and 1.3 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.1 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium, 24.4 times more Sodium and 1.3 times more Zinc than Boiled and Drained Salsify.
• Both Boiled Salsify and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt 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 Boiled and Drained Salsify as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Salsify has 10 times more Sugars and 1.3 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.4 times more Energy, 30.2 times more Fat, 26.4 times more Saturated Fat and 1.8 times more Carbohydrate than Boiled and Drained Salsify.
• Both Boiled Salsify and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per one pound.
• Both Boiled and Drained Salsify as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.