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

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Spinach Spaghetti	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 372kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.57g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	4.63% 0.074g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	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	57.5% 75g	21% 27.5g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	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	28% 10.6g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	24% 13.4g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	12% 48μg	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	0% 0mg	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	4.93% 0.74mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 152μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	26.6% 2.13mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	47.4% 332mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.34g	1.7% 63g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has more Vitamin A, 3.1 times more Vitamin B1, 6.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 7.4 times more Vitamin E and 65.9 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 more Vitamin C than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 100 g.

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

• Dry Spinach Spaghetti has 4.5 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 6.2 times more Magnesium, 12.1 times more Manganese, 3.4 times more Phosphorus, 635 times more Selenium and 6.9 times more Zinc 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 1.3 times more Potassium, 10.9 times more Sodium and 7.6 times more Water than Dry Spinach Spaghetti .

Comparison of macro-nutrients per 100 grams:

• Dry Spinach Spaghetti has 2.3 times more Energy, 4.1 times more Omega 3, 2 times more Omega 6, 2.7 times more Carbohydrate, 9.4 times more Sugars, 4.6 times more Fiber and 5.3 times more Protein 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 3.3 times more Fat and 4.8 times more Saturated Fat than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.