Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	11% 319kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	0.88% 0.64g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	8.9% 5g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	3.05% 0.04mg	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	11% 43.7μg	67% 268μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	54% 48.4mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	23% 0.21mg	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	18.6% 1.5mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	12% 0.28mg	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	27.5% 192mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.4% 125g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Frozen Asparagus per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Cooked Frozen Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Frozen Asparagus:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B1, 2.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 8.6 times more Vitamin B6 than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain more Vitamin A, 3.3 times more Vitamin B2, 6.1 times more Vitamin B9, 2.1 times more Vitamin C, 12 times more Vitamin E and 34.8 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Frozen Asparagus:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium and 130.3 times more Sodium than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain 39 times more Selenium and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Frozen Asparagus contain similar levels of Zinc per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Asparagus lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 8.9 times more Energy, 12.2 times more Fat, 11.3 times more Saturated Fat, 14.3 times more Carbohydrate and 1.4 times more Fiber than Cooked Frozen Asparagus.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Frozen Asparagus offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Frozen Asparagus provide inadequate amounts of Energy and Carbohydrate
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.