Comparing Nutrients in 1 kilogram 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	137% 3980kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	184% 240g	130g per day for Men 19-50 years
Sugars	904% 656g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	97% 37g	52.6% 20g	38g per day for Men 19-50 years
Protein	119% 66.7g	41.8% 23.4g	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	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	151% 1.96mg	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	15% 60μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	85.6% 77mg	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	12.7% 1.9mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	17.5% 21μg	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	133% 1330mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	85.6% 0.77mg	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	149% 12mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	68.3% 1.57mg	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	450% 3150mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.41% 15g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• 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 1 kg.