Comparing Nutrients in 5 ounces Leeks VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Leeks	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3% 86.5kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	30% 39g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	0.57% 0.41g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Leeks	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	18.8% 0.24mg	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	22.7% 91μg	7.8% 31μg	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	19% 17mg	18.6% 16.7mg	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	8.7% 1.3mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	23% 0.21mg	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	37.2% 2.98mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	13.5% 0.31mg	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	7.1% 49.6mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Leeks versus 5 oz 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 5 ounces of Leeks vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Leeks have more Vitamin A, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9, 9.2 times more Vitamin E and 20.4 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B1, 5.3 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw Leeks.
• Both Leeks and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Leeks as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Leeks vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Leeks have 4.5 times more Calcium, 2.8 times more Iron, 2.2 times more Manganese and 1.3 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.8 times more Phosphorus, 2.6 times more Potassium, 19.6 times more Sodium and 3.3 times more Zinc than Raw Leeks.
• Both Leeks and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Leeks lack sufficient amounts of Zinc
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Leeks as well as Oven-heated 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 ounces of Leeks have 5.5 times more Omega 3 and 13.4 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Energy, 17.1 times more Fat, 27.1 times more Saturated Fat, 1.9 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Raw Leeks.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Leeks as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in five ounces.