Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Garden Cress	Recommended Dietary Allowance
Energy	11% 319kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.5% 0.26g	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	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	8.5% 6.17g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	8.9% 5g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	0% 0μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	24% 0.31mg	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	18.4% 73.4μg	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	50.7% 45.6mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	634% 761μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	25% 0.23mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	27.5% 192mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	20.6% 701mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Garden Cress 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 Boiled Garden Cress 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 Boiled Garden Cress:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Vitamin B1, 2.7 times more Vitamin B3 and 3 times more Vitamin B5 than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain more Vitamin A, 5.2 times more Vitamin B2, 1.7 times more Vitamin B9, 1.9 times more Vitamin C, 5 times more Vitamin E and 166.7 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 Boiled Garden Cress provide similar amounts of 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 Boiled and Drained Garden Cress 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 Boiled Garden Cress:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Copper, 2 times more Phosphorus, 1.3 times more Potassium, 48.9 times more Sodium and 2.7 times more Zinc than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 4.7 times more Calcium, 1.7 times more Manganese 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 Boiled Garden Cress contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Garden Cress 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 7 times more Energy, 8.6 times more Fat, 54.1 times more Saturated Fat, 7.2 times more Carbohydrate, 3.3 times more Fiber and 1.3 times more Protein than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 3.6 times more Omega 3 and 10.7 times more Sugars 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 Boiled Garden Cress provide inadequate amounts of Energy and Fiber
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Garden Cress provide inadequate amounts of Omega 6 in seven ounces.