Comparing Nutrients in 100 calories Powder Cocoa Mix VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Powder Cocoa Mix: 25g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Powder Cocoa Mix has 2.5 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 100 calories - Powder Cocoa Mix or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Powder Cocoa Mix	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.047% 0.001g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	13% 17g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	0.25% 0.18g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	2.45% 0.93g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	3% 1.68g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.028% 0.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.029mg	8.2% 0.11mg	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	0.38% 1.5μg	3.4% 13.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.66% 0.088μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.056% 0.05mg	8.14% 7.33mg	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	0.32% 0.048mg	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.34% 33.4mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	10% 0.09mg	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	3.74% 0.3mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	4.97% 21mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	2.94% 0.068mg	5.9% 0.14mg	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	11.3% 79mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.26μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	8.44% 127mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	3.33% 0.37mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	0.01% 0.38g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Powder Cocoa Mix vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Powder Cocoa Mix has 7.4 times more Vitamin B2 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 3.1 times more Vitamin B1, 9 times more Vitamin B3, 1.4 times more Vitamin B5, 3.7 times more Vitamin B6, 9.1 times more Vitamin B9, 145.9 times more Vitamin C and 6.3 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Powder Cocoa Mix vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Powder Cocoa Mix has 4.1 times more Calcium, 1.3 times more Phosphorus, 20.2 times more Selenium and 1.5 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 Copper, 1.6 times more Iron, 2 times more Manganese, 1.6 times more Potassium, 1.9 times more Sodium and 103.9 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Powder Cocoa Mix has 1.2 times more Carbohydrate and 91.4 times more Sugars 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 3.2 times more Fat, 6.5 times more Omega 6 and 1.5 times more Fiber than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Saturated Fat and Protein per 100 kcal.
• Both Powder Cocoa Mix as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.