Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Spirulina	Recommended Dietary Allowance
Energy	10% 290kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	14.6% 2.5g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	8.5% 6.15g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	55.6% 0.72mg	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	46.6% 187μg	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	22.3% 20mg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Spirulina	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	1345% 12mg	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	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	164% 3.77mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Spirulina 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 Dried Spirulina 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 Dried Spirulina:

• 7 oz of Dried Spirulina Seaweed contain more Vitamin A, 22.5 times more Vitamin B1, 99.2 times more Vitamin B2, 6 times more Vitamin B3, 7.8 times more Vitamin B5, 1.9 times more Vitamin B6, 3 times more Vitamin B9, 1.3 times more Vitamin C, 50 times more Vitamin E and 12.1 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 Dried Spirulina Seaweed 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 Dried Spirulina:

• 7 oz of Dried Spirulina Seaweed contain 9.2 times more Calcium, 79.2 times more Copper, 46 times more Iron, 9.3 times more Magnesium, 12.1 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Potassium, 14.4 times more Selenium, 3 times more Sodium and 5.9 times more Zinc 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 and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Spirulina Seaweed contain 2 times more Energy, 1.5 times more Fat, 2.1 times more Saturated Fat, 51.4 times more Omega 3, 4.9 times more Omega 6, 14.8 times more Sugars, 1.8 times more Fiber and 24.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Dried Spirulina offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6