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

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Kiwano	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	NA	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	12% 4.56g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	1.5% 5.95μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.7% 10.5mg	26% 23.4mg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	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	28% 2.24mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	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	10.5% 73.4mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.77% 177g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Kiwano versus 7 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 7 ounces of Kiwano vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 2.2 times more Vitamin C than Horned melon.
• 7 ounces of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Horned melon as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Kiwano have 1.5 times more Iron, 1.4 times more Magnesium and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.3 times more Copper, 5.6 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 195.5 times more Sodium than Horned melon.
• Both Kiwano and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Zinc per seven ounces.
• 7 ounces of Kiwano lack sufficient amounts of Manganese
• Both Horned melon as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.7 times more Energy, 4.1 times more Fat, 3.6 times more Carbohydrate and 1.4 times more Protein than Horned melon.
• 7 ounces of Kiwano provide inadequate amounts of Energy