Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	10% 290kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0% 0g	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% 0g	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	63% 82g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	58.4% 42.3g	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	10.5% 7.6g	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	% 7.52g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 27g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	32% 0.42mg	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	26.3% 105μg	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	36% 32.5mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	9.7% 0.087mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	14.2% 0.33mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Yellow Plantains 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 Baked Yellow Plantains 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 Baked Yellow Plantains:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.1 times more Vitamin B3 than Baked Yellow Plantains.
• While 7 oz of Baked Yellow Plantains contain more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B9, 2.1 times more Vitamin C and 6.1 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 Baked Yellow Plantains provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked Yellow Plantains:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Copper, 2.2 times more Iron, 2.2 times more Phosphorus, 174.5 times more Sodium and 1.6 times more Zinc than Baked Yellow Plantains.
• While 7 oz of Baked Yellow Plantains contain 2 times more Magnesium and 1.3 times more Potassium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Yellow Plantains contain similar levels of Manganese per seven ounces.
• 7 ounces of Baked Yellow Plantains lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Yellow Plantains lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 31.2 times more Fat, more Saturated Fat and 1.5 times more Protein than Baked Yellow Plantains.
• While 7 oz of Baked Yellow Plantains contain 1.7 times more Carbohydrate, 101.6 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Yellow Plantains offer comparable quantities of Energy and Fiber per seven ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.