Comparing Nutrients in 1 kilogram Corn Bran VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Corn Bran	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	77.2% 2240kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	34% 11g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 856g	212% 275g	130g per day for Men 19-50 years
Sugars	0% 0g	4% 2.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	2079% 790g	60.5% 23g	38g per day for Men 19-50 years
Protein	149% 83.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.36mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	132% 1.72mg	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	10% 40μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	131% 118mg	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	28% 4.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	276% 2.48mg	161% 1.45mg	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	349% 28mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	95% 2.2mg	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	103% 720mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	300% 165μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.27% 47g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn Bran vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crude Corn Bran has 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.2 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 12.2 times more Vitamin B1, 5.5 times more Vitamin B9, more Vitamin C and 7.7 times more Vitamin K than Crude Corn Bran.
• Both Crude Corn Bran and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Crude Corn Bran as well as Oven-heated 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 Corn Bran vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crude Corn Bran has 3.2 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 165 times more Selenium and 3.9 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Manganese, 1.3 times more Phosphorus, 10.7 times more Potassium, 55.9 times more Sodium and 13.4 times more Water than Crude Corn Bran.

Comparison of macro-nutrients per 1 kilogram:

• Crude Corn Bran has 1.4 times more Energy, 1.4 times more Omega 6, 3.1 times more Carbohydrate, 34.3 times more Fiber and 3.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.6 times more Fat, 8.3 times more Saturated Fat and 1.4 times more Omega 3 than Crude Corn Bran.
• Both Crude Corn Bran as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.