Comparing Nutrients in 14 ounces Powder Cocoa Mix VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Powder Cocoa Mix	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	54.5% 1580kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	29.5% 9.43g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	73% 95g	130g per day for Men 19-50 years
Sugars	359% 260g	1.15% 0.83g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	60% 0.78mg	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	5.95% 24μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	34% 30.6mg	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	5.03% 0.75mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	52.8% 528mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	34% 0.31mg	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	59% 4.72mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	27% 0.62mg	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	179% 1250mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Cocoa Mix vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Powder Cocoa Mix has 15.3 times more Vitamin B2, 2 times more Vitamin B5, more Vitamin B12 and 1.9 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.7 times more Vitamin B3, 1.7 times more Vitamin B6, 5.2 times more Vitamin B9, 38.5 times more Vitamin C and 2.3 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Powder Cocoa Mix as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Powder Cocoa Mix vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Powder Cocoa Mix has 10.2 times more Calcium, 3.7 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 10 times more Selenium, 1.4 times more Sodium and 4.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 44.7 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Powder Cocoa Mix has 2.7 times more Energy, 1.9 times more Saturated Fat, 3.5 times more Carbohydrate, 312.1 times more Sugars, 1.9 times more Fiber and 2.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.3 times more Omega 3 and 2.4 times more Omega 6 than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 14 oz.
• Both Powder Cocoa Mix as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.