Comparing Nutrients in 7 ounces Frozen Edamame VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Edamame	38%	36%	26%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Frozen Edamame	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.46% 216kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	NA	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0.57% 0.42g	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	0.57% 0.42g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 0.28g	g per day for Men 19-50 years
Fiber	25% 9.53g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Edamame	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	30% 0.39mg	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	150% 601μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.4% 19.2mg	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.53% 1.43mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Edamame	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	17% 0.15mg	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	52.3% 4.2mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	45.6% 319mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.03% 149g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Edamame VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Edamame versus 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Edamame vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Frozen Edamame have 1.4 times more Vitamin B1, 7.2 times more Vitamin B2, 9.8 times more Vitamin B9, 1.3 times more Vitamin C, 7.2 times more Vitamin E and 15 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Frozen Edamame vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Frozen Edamame have 4.6 times more Calcium, 4.2 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 6.4 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 58.2 times more Sodium than Frozen Edamame, Unprepared.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Edamame have 11.8 times more Sugars, 2.4 times more Fiber and 4.8 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Energy and 3.1 times more Carbohydrate than Frozen Edamame, Unprepared.
• Both Frozen Edamame and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fat per seven ounces.