Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	1.05% 0.18g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 4.52g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.4% 61.5μg	2.98% 12μg	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	43.2% 39mg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	35.5% 0.32mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	43% 0.99mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.07% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B3 and 5.2 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain more Vitamin A, 2.9 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin C and 7.1 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Phosphorus and 1.4 times more Sodium than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.9 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium and 3.2 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Iron, Potassium and Zinc per seven ounces.
• 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt 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 1.6 times more Energy, 33.3 times more Fat and 24 times more Saturated Fat than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 30.9 times more Sugars and 1.7 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.