Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	11% 319kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.84% 0.14g	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	13.8% 10g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.9% 5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	26.4% 0.34mg	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	26.3% 105μg	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	72.8% 65.5mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	52% 62.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	22% 0.2mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	26.6% 0.61mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Young Pods With Seeds Cowpeas 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 Young Pods With Seeds Cowpeas 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 Young Pods With Seeds Cowpeas:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B3 than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain more Vitamin A, 4.5 times more Vitamin B2, 1.9 times more Vitamin B5, 2.4 times more Vitamin B9, 2.8 times more Vitamin C, 4.9 times more Vitamin E and 13.7 times more Vitamin K 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 Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Young Pods With Seeds Cowpeas 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 Young Pods With Seeds Cowpeas:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Copper, 1.5 times more Phosphorus, 2.2 times more Potassium and 97.8 times more Sodium than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 5 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese and 1.4 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 Young Pods With Seeds Cowpeas 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 Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.7 times more Energy, 17.1 times more Fat, 13.7 times more Saturated Fat and 2.9 times more Carbohydrate than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 2.9 times more Omega 3, 17.4 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein 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 provide inadequate amounts of Omega 3
• 7 ounces of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in seven ounces.