Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	10% 290kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	1.37% 0.23g	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	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	NA	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	11% 0.14mg	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	24% 95μg	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	78.3% 70.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	31% 0.28mg	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	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	32% 0.74mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.94% 183g	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 Steamed Taro Leaves:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B3, 10.2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain more Vitamin A, 1.3 times more Vitamin B1, 10.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 4.6 times more Vitamin C 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 Steamed Taro Leaves 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 Steamed Taro Leaves:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3 times more Phosphorus, 174.5 times more Sodium and 1.6 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 6.6 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 2.4 times more Manganese, 1.8 times more Selenium 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 Steamed Taro Leaves have similar amounts of Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.1 times more Energy, 12.2 times more Fat, 15 times more Saturated Fat, 2.2 times more Omega 6 and 6 times more Carbohydrate than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 3.2 times more Omega 3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Steamed Taro Leaves have similar amounts of Fiber and Protein per 7 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.