Comparing Nutrients in 5 ounces Boiled Cardoon with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cardoon with Salt	13%	4%	83%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Cardoon with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.7g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cardoon with Salt	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	2.13% 0.026mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	21.4% 0.28mg	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	7.8% 31μg	11% 44μg	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	2.68% 2.4mg	12% 11mg	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	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cardoon with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.2% 102mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	12% 0.11mg	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	13% 1.03mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	9.68% 0.22mg	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	4.66% 32.6mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	39% 584mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.6% 132g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cardoon with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cardoon with Salt versus 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cardoon with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.9 times more Vitamin B1, 7.3 times more Vitamin B3, 4.6 times more Vitamin B5, 4.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Cardoon with Salt.
• Both Boiled Cardoon with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Cardoon with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Boiled and Drained Cardoon with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cardoon with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Boiled Cardoon with Salt have 5.5 times more Calcium, 2 times more Magnesium and 1.4 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Copper, 3.5 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Cardoon with Salt.
• Both Boiled Cardoon with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron, Manganese, Potassium and Sodium per five ounces.
• 5 ounces of Boiled Cardoon with Salt lack sufficient amounts of Zinc
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Cardoon with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.3 times more Energy, 45.4 times more Fat, 104.1 times more Saturated Fat, 5.1 times more Carbohydrate and 3.1 times more Protein than Boiled and Drained Cardoon with Salt.
• Both Boiled Cardoon with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Cardoon with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Cardoon with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in five ounces.