Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	11% 319kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.83% 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	35.4% 46g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	15% 11g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	8.9% 5g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	5.46% 22μg	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	11.5% 10.3mg	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	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	61.3% 0.55mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	85.2% 1.96mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Mashed Sweet Potato 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 Canned Mashed Sweet Potato 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 Canned Mashed Sweet Potato:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.5 times more Vitamin B1, 2.2 times more Vitamin B3, 2 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain more Vitamin A, 2.9 times more Vitamin B2, 1.4 times more Vitamin B6 and 10.9 times more Vitamin E 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 Canned Mashed Sweet Potato provide similar amounts of Vitamin B5 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 Canned Mashed Sweet Potato 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 Canned Mashed Sweet Potato:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Phosphorus, 2.2 times more Potassium, 5.2 times more Sodium and 1.9 times more Zinc than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 2.3 times more Calcium, 1.9 times more Copper, 1.8 times more Iron and 4.5 times more Manganese 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 Canned Mashed Sweet Potato contain similar levels of 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 Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Mashed Sweet Potato 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 1.6 times more Energy, 25.7 times more Fat, 26.4 times more Saturated Fat, 1.4 times more Fiber and 1.3 times more Protein than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 18.8 times more Sugars 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 Canned Mashed Sweet Potato offer comparable quantities of Carbohydrate per seven ounces.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.