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

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Leaves	26%	11%	63%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Winged Bean Leaves	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.6% 105kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	15.4% 20g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	NA	8.58% 3.26g	38g per day for Men 19-50 years
Protein	15% 8.3g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	63.8% 574μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	18.8% 0.24mg	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	5.67% 22.7μg	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	71% 63.8mg	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	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Leaves	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	71% 5.67mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	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	12.8% 89.3mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.34% 249mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Leaves VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Winged Bean Leaves 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 Winged Bean Leaves vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Winged Bean Leaves have more Vitamin A, 6.8 times more Vitamin B1, 19.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.8 times more Vitamin C 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 3.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Winged Bean Leaves.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Raw Winged Bean Leaves as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Winged Bean Leaves have 17.2 times more Calcium, 3.1 times more Copper, 5.3 times more Iron, 6.2 times more Manganese, 3.2 times more Zinc 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 3.5 times more Magnesium, 1.5 times more Phosphorus, 2.7 times more Potassium and 43.4 times more Sodium than Raw Winged Bean Leaves.
• 5 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Winged Bean Leaves 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 Winged Bean Leaves have 2.3 times more Protein 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 2.2 times more Energy, 4.7 times more Fat, 4 times more Saturated Fat and 2 times more Carbohydrate than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves 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.