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

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Spinach Spaghetti	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	58% 1687kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	7.34% 7.12g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	261% 339g	96% 125g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	127% 48g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	108% 60.6g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	54.4% 218μg	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	22.4% 3.36mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	573% 687μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	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	121% 9.66mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	188% 789mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	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	215% 1506mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	50% 1706mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	524% 288μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.02% 38g	7.73% 286g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has more Vitamin A, 3.1 times more Vitamin B1, 6.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 7.4 times more Vitamin E and 65.9 times more Vitamin K 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 more Vitamin C than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 1 lb.

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

• Dry Spinach Spaghetti has 4.5 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 6.2 times more Magnesium, 12.1 times more Manganese, 3.4 times more Phosphorus, 635 times more Selenium and 6.9 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 1.3 times more Potassium, 10.9 times more Sodium and 7.6 times more Water than Dry Spinach Spaghetti .

Comparison of macro-nutrients per 1 pound:

• Dry Spinach Spaghetti has 2.3 times more Energy, 4.1 times more Omega 3, 2 times more Omega 6, 2.7 times more Carbohydrate, 9.4 times more Sugars, 4.6 times more Fiber and 5.3 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 3.3 times more Fat and 4.8 times more Saturated Fat than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti 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.