Comparing Nutrients in 7 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	17.7% 13g	0.57% 0.42g	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	1.37% 0.99g	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	% 1.13g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 0.28g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.12% 4g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	212% 1907μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.2% 39mg	17% 15.3mg	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	9.4% 1.4mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	17% 0.15mg	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	17% 1.37mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	13.5% 0.31mg	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	15.3% 107mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.07% 150g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have more Vitamin A, 2.9 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin C and 7.1 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B3 and 5.2 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 2.9 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium, 3.2 times more Manganese and 1.3 times more Potassium than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Phosphorus and 1.4 times more Sodium than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 30.9 times more Sugars and 1.7 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Energy, 33.3 times more Fat and 24 times more Saturated Fat than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.