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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Waxgourd	Recommended Dietary Allowance
Energy	11% 319kcal	0.96% 27.8kcal	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	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.03% 0.17g	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	4.64% 6.03g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	3.23% 2.34g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	8.9% 5g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	4.9% 0.064mg	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	2% 7.94μg	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	23% 21mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	4.85% 0.044mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	4.83% 0.11mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	3.4% 125g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Waxgourd 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 Waxgourd 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 Waxgourd:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.6 times more Vitamin B1, 31 times more Vitamin B2, 5.6 times more Vitamin B3, 4.1 times more Vitamin B5, 5.4 times more Vitamin B6 and 5.5 times more Vitamin B9 than Boiled Waxgourd.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Waxgourd provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 7 ounces of Boiled Waxgourd have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin A, 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 Boiled Waxgourd:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 6.6 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 3.9 times more Manganese, 5.7 times more Phosphorus, 94.2 times more Potassium and 3.7 times more Sodium than Boiled Waxgourd.
• While 7 oz of Boiled and Drained Waxgourd contain 1.5 times more Zinc and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Boiled Waxgourd lack sufficient amounts of Potassium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Waxgourd lack sufficient amounts of Calcium and 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 11.5 times more Energy, 25.7 times more Fat, 67.6 times more Saturated Fat, 9 times more Carbohydrate, 2.3 times more Fiber and 6.3 times more Protein than Boiled Waxgourd.
• 7 ounces of Boiled Waxgourd provide inadequate amounts of Energy and Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.