Comparing Nutrients in 100 calories Boiled New Zealand SpinachVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

Boiled New Zealand Spinach

833g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

62g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 13.4 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is above average in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - Boiled New Zealand Spinach or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Boiled New Zealand Spinach

34%

10%

56%

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

28%

66%

100 kcal ▼

Macro Nutrients

Boiled New Zealand Spinachvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.46%1.4g

Fat

3.3%3.2g

1.4 gvs3.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.7%0.23g

Saturated Fat

2.1%0.67g

0.23 gvs0.67 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29%0.47g

Omega 3

0.7%0.011g

0.47 gvs0.011 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.54%0.092g

Omega 6

1.03%0.18g

0.092 gvs0.18 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.7%17.8g

Carbohydrate

13%17g

17.8 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.87%2.1g

Sugars

0.25%0.18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.1 gvs0.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.075g

NA gvs0.075 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.11g

NA gvs0.11 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.7%11.7g

Fiber

3.76%1.43g

11.7 gvs1.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%11g

Protein

2.8%1.56g

11 gvs1.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled New Zealand Spinachvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg

Vitamin B1

6.3%0.076mg

Thiamine

0.25 mgvs0.076 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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68.6%0.89mg

Vitamin B2

1.5%0.019mg

Riboflavin

0.89 mgvs0.019 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.3%3.25mg

Vitamin B3

8.3%1.33mg

Niacin, nicotinic acid, niacinamide

3.25 mgvs1.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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42.7%2.13mg

Vitamin B5

6.1%0.3mg

Pantothenic acid

2.13 mgvs0.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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152%1.98mg

Vitamin B6

8.2%0.11mg

Pyridoxine

1.98 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.7%66.7μg

Vitamin B9

3.4%13.7μg

Folates and Folic Acid

66.7 μgvs13.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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148%133mg

Vitamin C

8.14%7.33mg

Ascorbic acid

133 mgvs7.33 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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68.3%10.3mg

Vitamin E

0.41%0.062mg

Tocopherols and Tocotrienols

10.3 mgvs0.062 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2028%2433μg

Vitamin K

1.2%1.43μg

Phytomenadione or phylloquinone

2433 μgvs1.43 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled New Zealand Spinachvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

40%400mg

Calcium

0.81%8.07mg

400 mgvs8.07 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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71.3%0.64mg

Copper

10%0.09mg

0.64 mgvs0.09 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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68.8%5.5mg

Iron

5.82%0.47mg

5.5 mgvs0.47 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.5%267mg

Magnesium

4.14%17.4mg

267 mgvs17.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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191%4.4mg

Manganese

5.9%0.14mg

4.4 mgvs0.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26%183mg

Phosphorus

8.6%60.2mg

183 mgvs60.2 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%850mg

Potassium

8.6%293mg

850 mgvs293 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.6%7.5μg

Selenium

0.11%0.062μg

7.5 μgvs0.062 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59.4%892mg

Sodium

16%243mg

892 mgvs243 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.5%2.6mg

Zinc

2.26%0.25mg

2.6 mgvs0.25 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.4%790g

Water

1.06%39g

790 gvs39 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled New Zealand Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Boiled and Drained New Zealand Spinach has 3.3 times more Vitamin B1, 46.3 times more Vitamin B2, 2.5 times more Vitamin B3, 7 times more Vitamin B5, 18.5 times more Vitamin B6, 4.9 times more Vitamin B9, 18.2 times more Vitamin C, 165 times more Vitamin E and 1703.3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Boiled and Drained New Zealand Spinach as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled New Zealand Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Boiled and Drained New Zealand Spinach has 49.5 times more Calcium, 7.1 times more Copper, 11.8 times more Iron, 15.3 times more Magnesium, 32.2 times more Manganese, 3 times more Phosphorus, 2.9 times more Potassium, 120.8 times more Selenium, 3.7 times more Sodium, 10.4 times more Zinc and 20.2 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained New Zealand Spinach has 41.7 times more Omega 3, 11.6 times more Sugars, 8.2 times more Fiber and 6.9 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 2.2 times more Fat, 3 times more Saturated Fat and 1.9 times more Omega 6 than Boiled and Drained New Zealand Spinach.
Both Boiled and Drained New Zealand Spinach and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained New Zealand Spinach 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 kcal.

Compare more foods per 100 kcal:

Boiled New Zealand SpinachVS OkraOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS OkraBoiled New Zealand SpinachVS Frozen Roasted Potatoes with SaltOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Roasted Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled New Zealand SpinachVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled New Zealand Spinach or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: