Comparing Nutrients in 14 ounces Whole Blue Corn Flour VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Whole Blue Corn Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	50% 1445kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	NA	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	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	87.7% 33.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	62% 34.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	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	NA	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	34% 30.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	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	86.3% 6.9mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	149% 1044mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.16% 43g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Blue Corn Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Whole-grain Blue Corn Flour has 1.5 times more Vitamin B1, 6.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.4 times more Vitamin B6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparing minerals per 14 ounces for Whole Blue Corn Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Whole-grain Blue Corn Flour has 2 times more Copper, 2.8 times more Iron, 5.2 times more Magnesium, 3.4 times more Manganese, 3.2 times more Phosphorus, 4.4 times more Selenium and 6.6 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 2.6 times more Calcium, 69.8 times more Sodium and 6.2 times more Water than Whole-grain Blue Corn Flour.
• Both Whole-grain Blue Corn Flour and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Blue Corn Flour has 2.5 times more Energy, 3.1 times more Carbohydrate, 4.2 times more Fiber and 3.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Whole-grain Blue Corn Flour and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 14 oz.
• Both Whole-grain Blue Corn Flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 14 oz.