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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Baked Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.4% 128kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	30% 39g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	0.57% 0.41g	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	0.98% 0.71g	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	% 0.81g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 3.23g	% 0.24g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	151% 1362μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31% 27.8mg	18.6% 16.7mg	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	6.7% 1mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	23% 0.21mg	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	12.2% 0.98mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	13.5% 0.31mg	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	11% 76.5mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Sweet Potato vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Baked Sweet Potato have more Vitamin A, 3.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin C and 7.1 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B3 and 3.7 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Sweet Potato Baked in skin, flesh only as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Baked Sweet Potato have 2.9 times more Calcium, 2.3 times more Manganese and 1.2 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Phosphorus, 10.9 times more Sodium and 1.3 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Iron, Magnesium and Potassium per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Sweet Potato Baked in skin, flesh only as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Sweet Potato have 22.3 times more Sugars and 1.4 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 34.2 times more Fat, 20.8 times more Saturated Fat and 1.3 times more Carbohydrate than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per five ounces.
• Both Sweet Potato Baked in skin, flesh only as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.