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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	11% 319kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.37% 0.23g	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	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	NA	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.9% 5g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	11% 0.14mg	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	24% 95μg	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	78.3% 70.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	31% 0.28mg	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	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	27% 913mg	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	31.5% 472mg	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	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Steamed Taro Leaves with Salt 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 Steamed Taro Leaves with Salt 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 Steamed Taro Leaves with Salt:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B3, 11.2 times more Vitamin B5 and 2.4 times more Vitamin B6 than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain more Vitamin A, 12.3 times more Vitamin B2, 2.2 times more Vitamin B9 and 3 times more Vitamin C 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 Steamed Taro Leaves with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 7 ounces of Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B5
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Steamed Taro Leaves with Salt 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 Steamed Taro Leaves with Salt:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Magnesium, 3.6 times more Phosphorus, 1.6 times more Sodium and 1.9 times more Zinc than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain 6.6 times more Calcium, 1.6 times more Iron, 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 Steamed Taro Leaves with Salt contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Steamed Taro Leaves with Salt lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Steamed Taro Leaves with Salt 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 6.7 times more Energy, 12.5 times more Fat, 13 times more Saturated Fat and 7.1 times more Carbohydrate than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain 2.8 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 Steamed Taro Leaves with Salt offer comparable quantities of Fiber and 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 Steamed Taro Leaves with Salt provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Steamed Taro Leaves with Salt provide inadequate amounts of Omega 6 in seven ounces.