Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	11% 319kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.58% 0.099g	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	42% 54.5g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	1.34% 0.97g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	8.9% 5g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	35% 0.45mg	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	7.94% 31.8μg	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	26.7% 24mg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	33.5% 0.3mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.5% 35.7mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.76% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Yam, Boiled, Drained, Or Baked 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 Cooked Yam, Boiled, Drained, Or Baked 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 Cooked Yam, Boiled, Drained, Or Baked:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B1, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Yam, Boiled, Drained, Or Baked.
• While 7 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.3 times more Vitamin B6 and 3.4 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 Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Yam, Boiled, Drained, Or Baked:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 48.9 times more Sodium and 2 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked.
• While 7 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.7 times more Manganese and 1.4 times more Potassium 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 Cooked Yam, Boiled, Drained, Or Baked contain similar levels of Copper per seven ounces.
• 7 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Yam, Boiled, Drained, Or Baked no Salt 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 1.4 times more Energy, 36.6 times more Fat, 37.3 times more Saturated Fat and 1.7 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
• While 7 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.7 times more Fiber 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 Cooked Yam, Boiled, Drained, Or Baked offer comparable quantities of Carbohydrate per seven ounces.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.