Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	11% 319kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.21% 0.036g	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	27.8% 36g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	% 0.24g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	8.9% 5g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	8.4% 0.11mg	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	14.4% 57.5μg	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	5.3% 4.76mg	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	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	21.4% 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	18.6% 1.5mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	20.8% 0.48mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Harvard Beets with Liquids 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 Canned Harvard Beets with Liquids 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 Canned Harvard Beets with Liquids:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 12.2 times more Vitamin B1, 25.4 times more Vitamin B3, 3.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.9 times more Vitamin C than Canned Harvard Beets with Liquids.
• While 7 oz of Canned Harvard Beets Solids and Liquids contain 1.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Harvard Beets with Liquids:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 5.7 times more Phosphorus, 2.9 times more Potassium, 2.4 times more Sodium and 1.7 times more Zinc than Canned Harvard Beets with Liquids.
• While 7 oz of Canned Harvard Beets Solids and Liquids contain 11 times more Selenium and 1.3 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 Canned Harvard Beets with Liquids contain similar levels of Manganese 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 Canned Harvard Beets Solids and Liquids 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 2.2 times more Energy, 85.5 times more Fat, 120.2 times more Saturated Fat, 1.5 times more Carbohydrate and 3 times more Protein than Canned Harvard Beets with Liquids.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Harvard Beets with Liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.