Comparing Nutrients in 100 grams Cooked Malabar Spinach VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Malabar Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	0.79% 23kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	NA	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.1% 2.7g	21% 27.5g	130g per day for Men 19-50 years
Sugars	NA	0.4% 0.29g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	6.44% 58μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	13.2% 0.17mg	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	28.5% 114μg	5.5% 22μg	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	6.56% 5.9mg	13% 12mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12.4% 124mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	16% 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	18.5% 1.48mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	9.52% 0.22mg	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	5.14% 36mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Malabar Spinach versus 100 g of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Malabar Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Cooked Malabar Spinach have more Vitamin A, 4.2 times more Vitamin B2 and 5.2 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Vitamin B3, 3.6 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Cooked Malabar Spinach as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Malabar Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Cooked Malabar Spinach have 9.5 times more Calcium, 2 times more Iron, 1.7 times more Magnesium and 1.5 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Copper, 2.7 times more Phosphorus, 1.8 times more Potassium, 7.1 times more Sodium and 1.3 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Manganese per 100 grams.
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Cooked Malabar Spinach as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7 times more Energy, 6.6 times more Fat and 10.1 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Cooked Malabar Spinach provide inadequate amounts of Energy