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

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Young Green Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	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	8.76% 11.4g	42% 54.6g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.34g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.44% 1.92g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	44% 397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 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	15% 59.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	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	12.7% 1mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	7.1% 49.6mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.95% 183g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Young Green Onions vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Young Green Onions, tops only have more Vitamin A, 1.4 times more Vitamin B9, 2.1 times more Vitamin E and 68 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 4.1 times more Vitamin B1, 6.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 2 times more Vitamin B6 than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 and Vitamin C per 7 oz.
• Both Young Green Onions, tops only 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 Young Green Onions vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Young Green Onions, tops only have 4 times more Calcium 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 4.7 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 3 times more Potassium, 26.1 times more Sodium and 2 times more Zinc than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Young Green Onions, tops only have 2.2 times more Omega 3, 13.5 times more Sugars and more Fructose 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 6 times more Energy, 10.9 times more Fat, 6.6 times more Saturated Fat, 3.5 times more Omega 6, 4.8 times more Carbohydrate, 1.3 times more Fiber and 2.6 times more Protein than Young Green Onions, tops only.
• Both Young Green Onions, tops only 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.