Comparing Nutrients in 7 ounces Canned Spinach with Liquids VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Spinach with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.46% 5.8g	42% 54.6g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	0.79% 0.58g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	89% 802μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	26.3% 0.34mg	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	28.8% 115μg	11% 43.7μg	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	29.8% 26.8mg	26% 23.4mg	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	21% 3.18mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	630% 756μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16.5% 165mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	32% 0.29mg	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	39% 3.14mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	19% 0.43mg	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	9.07% 63.5mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5% 185g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Spinach with Liquids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Spinach Solids and Liquids have more Vitamin A, 3.4 times more Vitamin B2, 2.6 times more Vitamin B9, 16 times more Vitamin E and 165.6 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.8 times more Vitamin B1, 7.9 times more Vitamin B3, 12.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin C per 7 oz.
• Both Canned Spinach Solids and Liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Spinach with Liquids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Spinach Solids and Liquids have 6.4 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 12 times more Selenium and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Phosphorus, 2 times more Potassium and 5.2 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Spinach Solids and Liquids have 6.8 times more Omega 3 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.5 times more Energy, 13.9 times more Fat, 18 times more Saturated Fat, 12.3 times more Omega 6 and 9.4 times more Carbohydrate than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber and Protein per 7 oz.
• Both Canned Spinach Solids and Liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.