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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Kale	27%	31%	42%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Kale	Recommended Dietary Allowance
Energy	11% 319kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	3.4% 0.58g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.36g	g per day for Men 19-50 years
Fiber	12% 4.56g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	8.9% 5g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	22.4% 0.29mg	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	30.8% 123μg	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	206% 185mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	644% 773μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Kale	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11.7% 0.11mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	79.4% 1.83mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	20.3% 691mg	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	7% 105mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Kale 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 Kale 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 Kale:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Kale.
• While 7 oz of Raw Kale contain more Vitamin A, 11.2 times more Vitamin B2, 2.8 times more Vitamin B9, 7.9 times more Vitamin C, 6.6 times more Vitamin E and 169.4 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 Kale 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 Kale 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 Kale:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Copper, 1.8 times more Phosphorus, 1.4 times more Potassium and 7.4 times more Sodium than Kale.
• While 7 oz of Raw Kale contain 19.5 times more Calcium, 2.1 times more Iron, 4.2 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 Kale contain similar levels of Magnesium and 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 Kale 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 4.6 times more Energy, 3.4 times more Fat, 6.1 times more Saturated Fat and 6.2 times more Carbohydrate than Kale.
• While 7 oz of Raw Kale contain 21 times more Omega 3 and 1.8 times more Fiber 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 Kale offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 7 ounces of Kale provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Kale provide inadequate amounts of Omega 6 in seven ounces.