Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Lotus Root	Recommended Dietary Allowance
Energy	10% 290kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.12% 0.02g	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	24.5% 31.8g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	1.37% 0.99g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	33.3% 0.43mg	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	3.97% 16μg	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	60.4% 54.4mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	48% 0.43mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	19% 0.44mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Lotus Root 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 Lotus Root 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 Lotus Root:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.7 times more Vitamin B2, 7.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.9 times more Vitamin B9 than Boiled Lotus Root.
• While 7 oz of Boiled and Drained Lotus Root contain 3.6 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 Lotus Root provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Lotus Root have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 7.8 times more Sodium than Boiled Lotus Root.
• While 7 oz of Boiled and Drained Lotus Root contain 2 times more Calcium, 2.8 times more Copper, 1.5 times more Iron and 1.4 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Lotus Root contain similar levels of Magnesium, Phosphorus, 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 Lotus Root 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 2.2 times more Energy, 71.3 times more Fat, 59.5 times more Saturated Fat, 1.5 times more Carbohydrate and 1.5 times more Protein than Boiled Lotus Root.
• While 7 oz of Boiled and Drained Lotus Root contain 1.6 times more Fiber 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 Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.