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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	7.87% 228kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	1.14% 1.1g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	2.95% 3.84g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	7.54% 4.22g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.13% 82.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	6.97% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	9.38% 0.12mg	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	40.4% 162μg	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	9.3% 8.36mg	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	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	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	17.5% 0.16mg	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	26.2% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	15.7% 0.36mg	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	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	10.7% 363mg	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	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Malabar Spinach 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 Cooked Malabar Spinach 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 Cooked Malabar Spinach:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Vitamin B3, 3.6 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Cooked Malabar Spinach.
• While 5 oz of Cooked Malabar Spinach contain more Vitamin A, 4.2 times more Vitamin B2 and 5.2 times more Vitamin B9 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 Cooked Malabar Spinach 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
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Malabar Spinach 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 Cooked Malabar Spinach:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Copper, 2.7 times more Phosphorus, 1.8 times more Potassium, 7.1 times more Sodium and 1.3 times more Zinc than Cooked Malabar Spinach.
• While 5 oz of Cooked Malabar Spinach contain 9.5 times more Calcium, 2 times more Iron, 1.7 times more Magnesium and 1.5 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 Cooked Malabar Spinach contain similar levels of Manganese 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 Cooked Malabar Spinach 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 7 times more Energy, 6.6 times more Fat and 10.1 times more Carbohydrate than Cooked Malabar Spinach.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Malabar Spinach offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy