Comparing Nutrients in 5 ounces Hawaii Mountain Yam VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hawaii Mountain Yam	8%	1%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Hawaii Mountain Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.27% 95kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	17.8% 23g	26% 34g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	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	9.33% 3.54g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Hawaii Mountain Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	4.96% 20μg	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	4.1% 3.7mg	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	2% 0.3mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hawaii Mountain Yam	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	7.8% 0.62mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	6.9% 48mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	17.4% 593mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.1% 115g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Hawaii Mountain Yam VS Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Hawaii Mountain Yam 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 Hawaii Mountain Yam vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B2, 4.4 times more Vitamin B3, 2.2 times more Vitamin B9 and 3 times more Vitamin C than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Hawaii Mountain Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Hawaii Mountain Yam vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Hawaii Mountain Yam have 2 times more Calcium, 1.4 times more Copper, 1.5 times more Manganese and 1.2 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 1.4 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, 26.8 times more Sodium and 1.3 times more Zinc than Raw Hawaii Mountain Yam.
• Both Hawaii Mountain Yam and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Hawaii Mountain Yam 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 ounces of Hawaii Mountain Yam have 1.3 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Energy, 49.9 times more Fat, 56.8 times more Saturated Fat, 1.5 times more Carbohydrate and 1.7 times more Protein than Raw Hawaii Mountain Yam.
• Both Raw Hawaii Mountain Yam as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.