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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	10% 290kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10% 0.16g	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	6.43% 8.35g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	1.78% 1.3g	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	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.48g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15% 5.75g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	26.3% 0.34mg	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% 288μg	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	12% 11mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	615% 738μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	31.8% 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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	60.7% 1.4mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.84% 179g	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 Frozen Spinach:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.2 times more Vitamin B3, 4.8 times more Vitamin B5 and 1.4 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains more Vitamin A, 6.1 times more Vitamin B2, 4.7 times more Vitamin B9, 29 times more Vitamin E and 177.1 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 Unprepared Frozen 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 Unprepared Frozen 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 Frozen Spinach:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Phosphorus and 4.7 times more Sodium than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 9.9 times more Calcium, 1.9 times more Copper, 3 times more Iron, 3.6 times more Magnesium, 4.5 times more Manganese, 12 times more Selenium, 1.6 times more Zinc and 1.3 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 Unprepared Frozen 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 5 times more Energy, 8.8 times more Fat, 30.5 times more Saturated Fat, more Omega 6 and 5.7 times more Carbohydrate than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 5.1 times more Omega 3, 1.5 times more Fiber and 1.6 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 as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.