Comparing Nutrients in 7 ounces Boiled Swiss Chard VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Swiss Chard	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.3% 8.2g	42% 54.6g	130g per day for Men 19-50 years
Sugars	3% 2.2g	0.79% 0.58g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	11% 4.17g	12% 4.56g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	67.5% 607μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26.3% 0.34mg	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	4.47% 18μg	11% 43.7μg	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	39.7% 35.7mg	26% 23.4mg	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	25% 3.75mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.5% 115mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	32% 0.29mg	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	56% 4.5mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	19% 0.43mg	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	9.36% 65.5mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	23.7% 355mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.97% 184g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Swiss Chard vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Swiss Chard have more Vitamin A, 2.8 times more Vitamin B2, 1.5 times more Vitamin C, 18.9 times more Vitamin E and 142.3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Vitamin B1, 5.9 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Swiss Chard vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Swiss Chard have 4.5 times more Calcium, 3 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 9 times more Selenium and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.9 times more Phosphorus and 2.2 times more Sodium than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Swiss Chard have 3.8 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.1 times more Energy, 64.1 times more Fat, 90.2 times more Saturated Fat, 6 times more Omega 3, 11.3 times more Omega 6, 6.7 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Swiss Chard as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.