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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Spinach	Recommended Dietary Allowance
Energy	10% 290kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.2% 0.034g	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	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	1.18% 0.85g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Spinach	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	80.7% 1.86mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.9% 181g	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 Boiled Spinach:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.4 times more Vitamin B3 and 3.1 times more Vitamin B5 than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains more Vitamin A, 6.4 times more Vitamin B2, 4.7 times more Vitamin B9, 1.3 times more Vitamin C, 20.8 times more Vitamin E and 235 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 and Boiled and Drained Spinach have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Spinach 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 Boiled Spinach:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Phosphorus and 5 times more Sodium than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 10.5 times more Calcium, 2.3 times more Copper, 5.8 times more Iron, 4.1 times more Magnesium, 6 times more Manganese, 3 times more Selenium, 2.2 times more Zinc and 1.4 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 Spinach have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.3 times more Energy, 19.2 times more Fat, 29 times more Saturated Fat, 14.9 times more Omega 6 and 6.4 times more Carbohydrate than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 5.8 times more Omega 3 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 Spinach have similar amounts of Fiber per 7 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.