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

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Taro	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.5% 508kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	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	7.1% 0.11g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	92% 120g	96% 125g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	49% 18.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Taro	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	25% 100μg	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	22.7% 20.4mg	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	72% 10.8mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	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	35.6% 150mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	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	54.4% 381mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	79% 2681mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.66% 320g	7.73% 286g	3700g per day for Men 19-50 years

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

• Raw Taro has 1.6 times more Vitamin B6 and 23.8 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 1.3 times more Vitamin B1, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin C and 2.3 times more Vitamin K than Raw Taro.
• Both Raw Taro and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Raw Taro 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 Taro vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Taro has 3.3 times more Calcium, 1.7 times more Manganese, 1.3 times more Potassium and 7 times more Selenium 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 1.4 times more Iron, 35.5 times more Sodium and 1.7 times more Zinc than Raw Taro.
• Both Raw Taro and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Taro has 1.4 times more Omega 3 and 1.8 times more Fiber 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 1.4 times more Energy, 25.7 times more Fat, 26.4 times more Saturated Fat, 4.9 times more Omega 6 and 1.7 times more Protein than Raw Taro.
• Both Raw Taro and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Raw Taro 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.