Comparing Nutrients in 1 kilogram 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	126% 3640kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	NA	39% 12.5g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 739g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	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	221% 84g	52.6% 20g	38g per day for Men 19-50 years
Protein	156% 87.5g	41.8% 23.4g	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	133% 1.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	362% 4.7mg	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	NA	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	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	5% 50mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	218% 17.4mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	376% 2630mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	204% 22.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.93% 108g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Blue Corn Flour versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Blue Corn Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Whole 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 Cut French Fried Potatoes with Salt.

Comparing minerals per 1 kilogram for Whole Blue Corn Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Whole 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 Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 69.8 times more Sodium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Whole-grain Blue Corn Flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole 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 Cut French Fried Potatoes with Salt.
• Both Whole Blue Corn Flour and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fat per one kilogram.