Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	10% 290kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.28% 0.048g	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	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	3.86% 2.8g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	15% 0.19mg	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	4.47% 18μg	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	55.8% 50.2mg	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	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	980% 1176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	32% 0.29mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	NA	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	9.46% 321mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Mustard Greens 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 Mustard Greens 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 Mustard Greens:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.6 times more Vitamin B1, 4.9 times more Vitamin B3, 3.7 times more Vitamin B5, 2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled Mustard Greens.
• While 7 oz of Boiled and Drained Mustard Greens contain more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin C, 17.8 times more Vitamin E and 282.2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 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 Mustard Greens 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 Mustard Greens:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium, 38.8 times more Sodium and 1.5 times more Zinc than Boiled Mustard Greens.
• While 7 oz of Boiled and Drained Mustard Greens contain 9.1 times more Calcium, 1.9 times more Copper, 1.4 times more Iron and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 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 Mustard Greens 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 5.6 times more Energy, 10.6 times more Fat, 104.1 times more Saturated Fat and 5.3 times more Carbohydrate than Boiled Mustard Greens.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Mustard Greens offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Mustard Greens provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.