Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Taro	Recommended Dietary Allowance
Energy	7.14% 207kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	37.7% 49g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	0.96% 0.69g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	19% 7.23g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	36% 0.47mg	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	11% 44μg	6.73% 27μg	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	7.87% 7.1mg	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	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Taro	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	31.7% 0.28mg	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	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	27.7% 0.64mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.44% 90g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B2, 4.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9, 1.5 times more Vitamin C and 1.8 times more Vitamin K than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.7 times more Vitamin B6 and 29.3 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Taro no Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 23.3 times more Sodium and 1.3 times more Zinc than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.4 times more Calcium, 2.6 times more Copper, 1.4 times more Magnesium, 2.9 times more Manganese, 1.3 times more Potassium and 1.8 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Taro no Salt have similar amounts of Iron, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 45.4 times more Fat, 54.3 times more Saturated Fat, 7.9 times more Omega 6 and 4.5 times more Protein than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.4 times more Carbohydrate and 2.6 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Taro no Salt have similar amounts of Energy and Omega 3 per 5 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Taro no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.