Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	10% 290kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.035% 0.006g	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	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	NA	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	22% 8.33g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	17% 0.22mg	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	15% 59.5μg	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	214% 192mg	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	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	17% 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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	20.8% 0.48mg	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% 97mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Drumstick Pods 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 Drumstick Pods 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 Drumstick Pods:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled Drumstick Pods.
• While 7 oz of Boiled and Drained Drumstick Pods contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 12.6 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Drumstick Pods provide similar amounts of Vitamin B9 per seven ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Iron, 1.7 times more Phosphorus and 8.1 times more Sodium than Boiled Drumstick Pods.
• While 7 oz of Boiled and Drained Drumstick Pods contain 1.5 times more Calcium, 2 times more Magnesium, 1.5 times more Manganese and 1.3 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 Drumstick Pods contain similar levels of Copper, Potassium and Zinc 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 Boiled and Drained Drumstick Pods 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 4.1 times more Energy, 26.3 times more Fat, 40.3 times more Saturated Fat and 2.9 times more Carbohydrate than Boiled Drumstick Pods.
• While 7 oz of Boiled and Drained Drumstick Pods contain 2.1 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Drumstick Pods offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Drumstick Pods provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.