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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	10% 290kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	3% 0.51g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	3.3% 2.4g	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	1.15% 0.83g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.5g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12% 4.56g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	9.6% 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	32.2% 129μg	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	39.2% 35.3mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	14.8% 0.13mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	46.8% 1.08mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.8% 178g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B1, 4.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains more Vitamin A, 3.8 times more Vitamin B2, 2.1 times more Vitamin B9, 2.3 times more Vitamin C, 16.1 times more Vitamin E and 199.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more Phosphorus, 2.6 times more Potassium, 21.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 11.5 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 2 times more Selenium and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Frozen Kale have similar amounts of Copper and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.1 times more Energy, 4.1 times more Fat, 7.9 times more Saturated Fat and 4.5 times more Carbohydrate than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 21 times more Omega 3, 5.8 times more Sugars and 1.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Frozen Kale have similar amounts of Omega 6 and Fiber per 7 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.