Comparing Nutrients in 7 ounces Canned Ginger Root, Pickled, With Artificial Sweetener VS Frozen Cross Cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%
Frozen Cross Cut French Fried Potatoes	6%	47%	47%

Macro Nutrients

	Canned Ginger Root, Pickled, With Artificial Sweetener	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	16% 5.14g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	35% 45.5g	130g per day for Men 19-50 years
Sugars	0% 0g	1.34% 0.97g	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% 0g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	12% 4.56g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Canned Ginger Root, Pickled, With Artificial Sweetener	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.27% 0.044mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	NA	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	0.5% 2μg	NA	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	12.6% 11.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginger Root, Pickled, With Artificial Sweetener	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	14.7% 147mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	NA	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	6.95% 0.56mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	NA	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	NA	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	0.57% 3.97mg	NA	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	18% 615mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	120% 1798mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	NA	11mg per day for Men 19-50 years
Water	4.95% 183g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Ginger Root, Pickled, With Artificial Sweetener vs Frozen Cross Cut French Fried Potatoes:

• Frozen Cross Cut French Fried Potatoes, Unprepared contain more Vitamin C than Canned Ginger Root, Pickled, With Artificial Sweetener.

Comparing minerals per 7 ounces for Canned Ginger Root, Pickled, With Artificial Sweetener vs Frozen Cross Cut French Fried Potatoes:

• Canned Ginger Root, Pickled, With Artificial Sweetener has 5.7 times more Calcium, 2.3 times more Sodium and 1.5 times more Water than Frozen Cross Cut French Fried Potatoes, Unprepared.
• While Frozen Cross Cut French Fried Potatoes, Unprepared contain 3.1 times more Iron and 8.6 times more Potassium than Canned Ginger Root, Pickled, With Artificial Sweetener.

Comparison of macro-nutrients per 7 ounces:

• Frozen Cross Cut French Fried Potatoes, Unprepared contain 9.4 times more Energy, 100 times more Fat, 70 times more Saturated Fat, 4.8 times more Carbohydrate and 8.2 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener and Frozen Cross Cut French Fried Potatoes, Unprepared have similar amounts of Fiber per 7 oz.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener as well as Frozen Cross Cut French Fried Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.