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

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Winged Bean Tuber	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.23% 210kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.28% 0.22g	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	30.6% 40g	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	29.4% 16.4g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.8% 0.54mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	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	6.73% 27μg	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	0% 0mg	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 Tuber	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	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	35.4% 2.83mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	9.1% 63.8mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	24.4% 831mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber 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 Tuber 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 Tuber vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Winged Bean Tuber have 3.1 times more Vitamin B1 and 4.8 times more Vitamin B2 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 1.3 times more Vitamin B3, 4.2 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Winged Bean Tuber have insufficient amounts of Vitamin C
• Both Raw Winged Bean Tuber as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Winged Bean Tuber have 2.3 times more Calcium, 9.6 times more Copper, 2.7 times more Iron, 2.4 times more Manganese, 1.2 times more Potassium and 3.5 times more Zinc 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 Phosphorus and 11.2 times more Sodium than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Winged Bean Tuber 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 Tuber have 4.6 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 5.7 times more Fat and 4.9 times more Saturated Fat than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Raw Winged Bean Tuber 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.