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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Arugula	33%	19%	48%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Arugula	Recommended Dietary Allowance
Energy	10% 290kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	5.6% 4.07g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Arugula	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	11% 0.14mg	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	15.4% 61.5μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.3mg	33% 29.8mg	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	1.32% 0.2mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Arugula	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16.8% 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	15.4% 1.23mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	27.7% 0.64mg	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	23% 161mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.9% 182g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Vitamin B1, 7 times more Vitamin B3 and 2.7 times more Vitamin B6 than Arugula.
• While 7 oz of Raw Arugula contain more Vitamin A, 2.3 times more Vitamin B2, 3.1 times more Vitamin B9, 1.9 times more Vitamin C, 4.3 times more Vitamin E and 51.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Arugula 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 A, Vitamin E and Vitamin K
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Phosphorus and 12.9 times more Sodium than Arugula.
• While 7 oz of Raw Arugula contain 12.3 times more Calcium, 2.4 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 1.4 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Arugula contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Arugula lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.8 times more Energy, 7.6 times more Fat, 14.5 times more Saturated Fat, 6.6 times more Carbohydrate and 1.3 times more Fiber than Arugula.
• While 7 oz of Raw Arugula contain 10.6 times more Omega 3 and 9.8 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Arugula offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 7 ounces of Arugula provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Arugula provide inadequate amounts of Omega 6 in seven ounces.