Comparing Nutrients in 1 pound Canned Spinach with Liquids VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Spinach with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.97% 86kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	83.6% 109g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	1.3% 0.95g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	24% 9.07g	38g per day for Men 19-50 years
Protein	17% 9.57g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	204% 1833μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	68.4% 0.89mg	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	65.8% 263μg	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.2mg	39% 35mg	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	48.4% 7.26mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	37.6% 376mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	89.6% 7.17mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	31% 0.71mg	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	20.7% 145mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.4% 423g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Spinach with Liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Spinach Solids and Liquids have more Vitamin A, 2.9 times more Vitamin B2, 1.9 times more Vitamin B9, 1.8 times more Vitamin C, 16 times more Vitamin E and 181.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.9 times more Vitamin B1, 7.9 times more Vitamin B3, 11.8 times more Vitamin B5 and 2.5 times more Vitamin B6 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Spinach with Liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Spinach Solids and Liquids have 6.4 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 3.1 times more Manganese, 2.4 times more Selenium, 1.2 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Phosphorus, 1.7 times more Potassium and 4.7 times more Sodium than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• Canned Spinach Solids and Liquids have 7.6 times more Omega 3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.7 times more Energy, 13.5 times more Fat, 20.8 times more Saturated Fat, 11 times more Omega 6 and 8.2 times more Carbohydrate than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber and Protein per 1 lb.
• Both Canned Spinach Solids and Liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.