Comparing Nutrients in 7 ounces Boiled Purslane with Salt VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Boiled Purslane with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	NA	6.4% 2.04g	32g per day for Men 19-50 years
Omega 3	NA	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	NA	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	44% 57g	130g per day for Men 19-50 years
Sugars	NA	0.77% 0.56g	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	NA	0% 0g	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	NA	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	NA	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	20.5% 185μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	28% 0.37mg	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	4.47% 18μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 21mg	29.3% 26.4mg	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	NA	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	29.8% 0.27mg	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	19% 1.53mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	18% 0.42mg	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	10.5% 73.4mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	26.3% 895mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	5% 186g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane with Salt VS Oven-heated Frozen French Fries per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Purslane with Salt versus 7 oz of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Purslane with Salt vs Oven-heated Frozen French Fries:

• 7 ounces of Boiled Purslane with Salt have 2.9 times more Vitamin B2 than Oven-heated Frozen French Fries.
• While 7 oz of Oven-heated Frozen French Fried Potatoes contain 4.1 times more Vitamin B1, 4.8 times more Vitamin B3, 14.5 times more Vitamin B5, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Purslane with Salt.
• 7 ounces of Boiled Purslane with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Purslane with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Purslane with Salt vs Oven-heated Frozen French Fries:

• 7 ounces of Boiled Purslane with Salt have 6.5 times more Calcium, 2.6 times more Magnesium, 1.5 times more Manganese, 8.8 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 7 oz of Oven-heated Frozen French Fried Potatoes contain 2.6 times more Phosphorus and 2.2 times more Zinc than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Oven-heated Frozen French Fries contain similar levels of Copper, Iron and Potassium per seven ounces.
• 7 ounces of Boiled Purslane with Salt lack sufficient amounts of Zinc
• 7 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Boiled and Drained Purslane with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oven-heated Frozen French Fried Potatoes contain 9.3 times more Energy, 27.5 times more Fat, 8.1 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Purslane with Salt.
• 7 ounces of Boiled Purslane with Salt provide inadequate amounts of Energy