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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Romaine Lettuce	Recommended Dietary Allowance
Energy	11% 319kcal	1.16% 33.7kcal	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	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.55% 0.093g	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	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.56g	11% 4.17g	38g per day for Men 19-50 years
Protein	8.9% 5g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	11.3% 0.15mg	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	67.5% 270μg	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	8.8% 7.94mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Romaine Lettuce	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	10.6% 0.095mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	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	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.4% 125g	5.07% 188g	3700g per day for Men 19-50 years

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B1, 6.8 times more Vitamin B3, 3.5 times more Vitamin B5, 2.3 times more Vitamin B6 and 3 times more Vitamin C than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain more Vitamin A, 2.2 times more Vitamin B2, 6.2 times more Vitamin B9 and 44.6 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 and Vitamin K
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3 times more Copper, 2 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 48.9 times more Sodium and 1.7 times more Zinc than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 2.5 times more Calcium, 1.3 times more Iron and 1.5 times more Water 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 lack sufficient amounts of Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Cos Or Romaine Lettuce 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 9.5 times more Energy, 17.1 times more Fat, 27.7 times more Saturated Fat, 8.4 times more Carbohydrate and 2 times more Protein than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 6.3 times more Omega 3 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 Romaine Lettuce offer comparable quantities of Fiber 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 Romaine Lettuce provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Omega 6 in seven ounces.