Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	11% 319kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0% 0g	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	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	1.4% 1g	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	0.25% 0.18g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.42g	g per day for Men 19-50 years
Fiber	12% 4.56g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	8.9% 5g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	20.8% 0.27mg	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	60% 240μg	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	4.85% 4.37mg	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	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	35.5% 0.32mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	62% 1.42mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Chopped Or Leaf Frozen Spinach 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 Chopped Or Leaf Frozen Spinach 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 Chopped Or Leaf Frozen Spinach:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B1, 4.9 times more Vitamin B3, 6.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.4 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain more Vitamin A, 5.7 times more Vitamin B2, 5.5 times more Vitamin B9, 35.4 times more Vitamin E and 235.1 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, Vitamin E and Vitamin K
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach 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 Chopped Or Leaf Frozen Spinach:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Phosphorus, 1.6 times more Potassium and 4 times more Sodium than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 11.8 times more Calcium, 2.6 times more Iron, 2.9 times more Magnesium, 3.3 times more Manganese, 55 times more Selenium 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 Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.7 times more Energy, 5.9 times more Fat, 6.9 times more Saturated Fat and 5.7 times more Carbohydrate than Boiled Chopped Or Leaf Frozen Spinach.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 20.6 times more Omega 3, 1.6 times more Fiber and 1.6 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 Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6 in seven ounces.