Comparing Nutrients in 5 ounces Boiled Chopped Or Leaf Frozen Spinach VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	5.23% 6.8g	26% 34g	130g per day for Men 19-50 years
Sugars	1% 0.72g	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	0.18% 0.13g	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	% 0.28g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.2g	g per day for Men 19-50 years
Fiber	14% 5.24g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	10% 5.7g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	95% 855μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	43% 172μg	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	3.46% 3.1mg	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	33.5% 5mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 766μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.7% 217mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	34.7% 2.78mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	10% 71mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	9.17% 137mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has more Vitamin A, 4.8 times more Vitamin B2, 3.9 times more Vitamin B9, 35.4 times more Vitamin E and 257.5 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 1.4 times more Vitamin B1, 4.9 times more Vitamin B3, 6 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach 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 Boiled Chopped Or Leaf Frozen Spinach vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 11.8 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 4.6 times more Manganese, 11 times more Selenium, 1.4 times more Zinc and 1.3 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 1.6 times more Phosphorus, 1.3 times more Potassium and 3.6 times more Sodium than Boiled and Drained Chopped Or Leaf Frozen Spinach.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 23.2 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Energy, 5.7 times more Fat, 8 times more Saturated Fat, more Omega 6 and 5 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.