Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Winged Bean Leaves	Recommended Dietary Allowance
Energy	10% 290kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	2.2% 0.37g	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	21.5% 28g	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	NA	38g per day for Men 19-50 years
Protein	8.3% 4.64g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	89.3% 804μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	35.4% 0.46mg	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	7.94% 31.8μg	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	99% 89.3mg	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	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	101% 0.9mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	118% 2.7mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	10.3% 349mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.12% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Winged Bean Leaves 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 Winged Bean Leaves 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 Winged Bean Leaves:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain more Vitamin A, 7.9 times more Vitamin B1, 16.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 5.8 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Winged Bean Leaves 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
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Winged Bean Leaves:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.6 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium and 38.8 times more Sodium than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 17.2 times more Calcium, 5.9 times more Copper, 6.5 times more Iron, 8.7 times more Manganese and 3.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Winged Bean Leaves 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 2 times more Energy, 4.5 times more Fat, 4.6 times more Saturated Fat and 1.7 times more Carbohydrate than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 2.5 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 Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.