Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	10% 290kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.19% 0.062g	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	0.71% 0.12g	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	27% 35g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 2.84g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	4.85% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	174% 1562μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.13% 2.74μg	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	28.2% 25.4mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	20.7% 0.19mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	23% 0.53mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	13.4% 456mg	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	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B1, 4 times more Vitamin B3 and 5.2 times more Vitamin B9 than Boiled Sweet Potato no Skin.
• While 7 oz of Boiled Sweet Potato without Skin contain more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin C and 9.4 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 Boiled Sweet Potato no Skin provide similar amounts of Vitamin B6 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 Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.5 times more Phosphorus, 1.7 times more Potassium, 12.9 times more Sodium and 1.7 times more Zinc than Boiled Sweet Potato no Skin.
• While 7 oz of Boiled Sweet Potato without Skin contain 2.1 times more Calcium and 1.7 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Sweet Potato no Skin contain similar levels of Copper, Iron and Magnesium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Sweet Potato without Skin 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 1.9 times more Energy, 35.6 times more Fat, 40.3 times more Saturated Fat, 1.4 times more Carbohydrate and 1.7 times more Protein than Boiled Sweet Potato no Skin.
• While 7 oz of Boiled Sweet Potato without Skin contain 27.3 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Sweet Potato no Skin offer comparable quantities of Fiber per seven ounces.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.