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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Beet Greens with Salt	30%	5%	65%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Energy	7.87% 228kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	1.17% 0.85g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	11% 4.1g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.3% 543μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	14.4% 0.19mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.6% 16.7mg	39.2% 35.3mg	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	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	572% 686μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Beet Greens with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	39.5% 0.36mg	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	13.3% 1.06mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	31.7% 0.73mg	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	19.6% 137mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	3.4% 126g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Beet Greens with Salt:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Beet Greens with Salt.
• While 5 oz of Boiled and Drained Beet Greens with Salt contain more Vitamin A, 9.3 times more Vitamin B2, 2.1 times more Vitamin C, 18.1 times more Vitamin E and 210.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Beet Greens with Salt provide similar amounts of Vitamin B1 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Phosphorus than Boiled Beet Greens with Salt.
• While 5 oz of Boiled and Drained Beet Greens with Salt contain 8.8 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 1.9 times more Potassium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Beet Greens with Salt contain similar levels of Sodium and Zinc per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Beet Greens with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 6 times more Energy, 25.7 times more Fat, 34.9 times more Saturated Fat and 5 times more Carbohydrate than Boiled Beet Greens with Salt.
• While 5 oz of Boiled and Drained Beet Greens with Salt contain 1.3 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Beet Greens with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Beet Greens with Salt provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Beet Greens with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.