Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	22% 639kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	79% 103g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	18.4% 13.3g	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	0% 0g	1.42% 1.03g	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	% 0.48g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 10.6g	g per day for Men 19-50 years
Fiber	24% 9.13g	27% 10.3g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	36.6% 0.48mg	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	22% 87.3μg	37.7% 151μg	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	52% 47mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	24% 0.21mg	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	37.2% 2.98mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	22.3% 0.51mg	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	55% 385mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	103% 1552mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	6.77% 250g	7.34% 271g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B1, 1.4 times more Vitamin B6 and 5.8 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Vitamin B3 per 14 oz.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.6 times more Calcium, 2.7 times more Copper, 1.9 times more Iron, 1.7 times more Manganese, 1.7 times more Potassium and 97.8 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Energy, 3.6 times more Fat, 7.2 times more Saturated Fat and 1.3 times more Omega 3 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.6 times more Omega 6, 11.6 times more Sugars and 1.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.