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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	11% 319kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.27% 0.046g	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	4.9% 6.35g	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	NA	38g per day for Men 19-50 years
Protein	8.9% 5g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	17% 0.22mg	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	1.5% 5.95μg	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	41.7% 37.5mg	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	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	20.7% 0.19mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	11.2% 0.26mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.4% 125g	5.1% 189g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Taro Shoots:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.2 times more Vitamin B1, 2.6 times more Vitamin B3, 6.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.3 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 1.7 times more Vitamin B2 and 1.6 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Taro Shoots:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Copper, 1.8 times more Iron, 3.5 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium and 195.5 times more Sodium than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 10 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Taro Shoots no Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 11.5 times more Energy, 64.1 times more Fat, 67.6 times more Saturated Fat, 1.8 times more Omega 3, 12.3 times more Omega 6, 8.6 times more Carbohydrate and 3.4 times more Protein than Cooked Taro Shoots no Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.