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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Kiwano	15%	23%	62%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Kiwano	Recommended Dietary Allowance
Energy	7.87% 228kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	8.24% 10.7g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	NA	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	NA	38g per day for Men 19-50 years
Protein	6.35% 3.56g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Kiwano	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	6.87% 0.089mg	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	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.6% 16.7mg	8.35% 7.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Kiwano	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	3.15% 0.028mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	2.4% 0.055mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	37% 554mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.2% 0.68mg	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 Kiwano 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 Kiwano 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 Kiwano:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 2.2 times more Vitamin C than Kiwano.
• 5 ounces of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Horned melon have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 7.3 times more Copper, 5.6 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 195.5 times more Sodium than Kiwano.
• While 5 oz of Horned melon contain 1.5 times more Iron, 1.4 times more Magnesium 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 Kiwano contain similar levels of Zinc per five ounces.
• 5 ounces of Kiwano lack sufficient amounts of Manganese
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Horned melon lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.7 times more Energy, 4.1 times more Fat, 3.6 times more Carbohydrate and 1.4 times more Protein than Kiwano.
• 5 ounces of Kiwano provide inadequate amounts of Energy