Comparing Nutrients in 5 ounces Canned Spinach with Liquids VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Spinach with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	0.93% 27kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	26% 34g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	0.41% 0.3g	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	NA	0% 0g	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.34% 3g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	21.4% 0.28mg	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	20.6% 82.2μg	11% 44μg	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	21.3% 19mg	12% 11mg	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	15% 2.27mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	12% 0.11mg	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	28% 2.24mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	9.68% 0.22mg	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	6.48% 45.4mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.57% 132g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Spinach with Liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Spinach Solids and Liquids have more Vitamin A, 2.9 times more Vitamin B2, 1.9 times more Vitamin B9, 1.8 times more Vitamin C, 16 times more Vitamin E and 181.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.9 times more Vitamin B1, 7.9 times more Vitamin B3, 11.8 times more Vitamin B5 and 2.5 times more Vitamin B6 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Spinach Solids and Liquids have 6.4 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 3.1 times more Manganese, 2.4 times more Selenium, 1.2 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Phosphorus, 1.7 times more Potassium and 4.7 times more Sodium than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach Solids and Liquids have 7.6 times more Omega 3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.7 times more Energy, 13.5 times more Fat, 20.8 times more Saturated Fat, 11 times more Omega 6 and 8.2 times more Carbohydrate than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber and Protein per 5 oz.
• Both Canned Spinach Solids and Liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.