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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Young Cowpeas	Recommended Dietary Allowance
Energy	10% 290kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	1% 0.17g	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	28.7% 37.4g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	8.2% 5.95g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	10.2% 0.13mg	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	83.3% 333μg	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	5.5% 4.96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Young Cowpeas	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	28.7% 0.26mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	48.3% 1.1mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Young Cowpeas 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 Young Cowpeas 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 Young Cowpeas :

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B3, 3 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.1 times more Vitamin C than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain more Vitamin A, 3.9 times more Vitamin B2 and 5.4 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Young Cowpeas provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Young Cowpeas 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 Young Cowpeas :

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Phosphorus and 87.3 times more Sodium than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 9.7 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 3.6 times more Manganese, 4.6 times more Selenium and 3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Young Cowpeas contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Energy, 14.3 times more Fat, 13.9 times more Saturated Fat and 1.3 times more Carbohydrate than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 3.9 times more Omega 3, 14.3 times more Sugars, 2.5 times more Fiber and 1.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.