Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Garden Cress	Recommended Dietary Allowance
Energy	10% 290kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.06% 0.13g	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	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	8.5% 6.17g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	0% 0μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	24% 0.31mg	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	18.4% 73.4μg	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	50.7% 45.6mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	634% 761μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	25% 0.23mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	32% 0.74mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	20.6% 701mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Garden Cress 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 Boiled Garden Cress 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 Boiled Garden Cress:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B1, 2.7 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.2 times more Vitamin B6 than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain more Vitamin A, 4.3 times more Vitamin B2, 3 times more Vitamin C, 5 times more Vitamin E and 182.6 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 Boiled Garden Cress provide similar amounts of Vitamin B9 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
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Garden Cress 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 Boiled Garden Cress:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Phosphorus, 43.6 times more Sodium and 2.3 times more Zinc than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 4.7 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 2.4 times more Manganese 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 Boiled Garden Cress contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Garden Cress 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 6.3 times more Energy, 8.3 times more Fat, 62.5 times more Saturated Fat, 6.3 times more Carbohydrate, 2.9 times more Fiber and 1.2 times more Protein than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 4.1 times more Omega 3 and 14.8 times more Sugars 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
• 7 ounces of Boiled Garden Cress provide inadequate amounts of Energy and Fiber
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Garden Cress provide inadequate amounts of Omega 6 in seven ounces.