Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	7.14% 207kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	11.2% 8.14g	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	0% 0g	0.84% 0.61g	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	% 0.099g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 2.03g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	2.13% 8.5μg	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	12% 11mg	20% 18mg	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	0.94% 0.14mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	15% 0.13mg	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	11% 0.88mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	16.4% 0.38mg	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	16.4% 115mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Sweet Potato no Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Sweet Potato no Skin:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B1, 4 times more Vitamin B3 and 5.2 times more Vitamin B9 than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin C and 9.4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Sweet Potato no Skin provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Sweet Potato no Skin:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.5 times more Phosphorus, 1.7 times more Potassium, 12.9 times more Sodium and 1.7 times more Zinc than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain 2.1 times more Calcium and 1.7 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Sweet Potato no Skin contain similar levels of Copper, Iron and Magnesium per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 5 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Sweet Potato without Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Energy, 35.6 times more Fat, 40.3 times more Saturated Fat, 1.4 times more Carbohydrate and 1.7 times more Protein than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain 27.3 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Sweet Potato no Skin offer comparable quantities of Fiber per five ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.