Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Coconut	Recommended Dietary Allowance
Energy	22% 639kcal	90% 2619kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	264% 256g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	710% 227g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	72.2% 94g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	40.2% 29g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	170% 64.7g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	48.8% 27.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	92% 1.2mg	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	8.93% 35.7μg	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	6.6% 5.95mg	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	2.65% 0.4mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Dried Coconut	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	351% 3.16mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	474% 11mg	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Dried Coconut per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Dried Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Dried Coconut:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Vitamin B1, 3.5 times more Vitamin B3, 2.4 times more Vitamin B9 and 7.9 times more Vitamin C than Dried Coconut.
• While 14 oz of Dried Coconut Meat contain 3.2 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.4 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 14 ounces of Dried Coconut have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Dried Coconut:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 10.6 times more Sodium than Dried Coconut.
• While 14 oz of Dried Coconut Meat contain 2 times more Calcium, 5.5 times more Copper, 4.4 times more Iron, 3.2 times more Magnesium, 12.5 times more Manganese, 2.1 times more Phosphorus, 185 times more Selenium and 5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Dried Coconut contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Coconut Meat contain 4.1 times more Energy, 12.6 times more Fat, 52.9 times more Saturated Fat, 2.5 times more Omega 6, 25.3 times more Sugars, 7.1 times more Fiber and 2.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Dried Coconut offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Coconut Meat provide inadequate amounts of Omega 3 in 14 ounces.