Comparing Nutrients in 1 kilogram Boiled frozen white Corn kernels, drained with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled frozen white Corn kernels, drained with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	27.6% 800kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	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	150% 196g	184% 240g	130g per day for Men 19-50 years
Sugars	43% 31g	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	63% 24g	52.6% 20g	38g per day for Men 19-50 years
Protein	49% 27.5g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen white Corn kernels, drained with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	77.5% 310μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.4% 31mg	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	4.67% 0.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen white Corn kernels, drained with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	43.8% 3.5mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	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	81.4% 570mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled frozen white Corn kernels, drained with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled frozen white Corn kernels, drained with Salt 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 Boiled frozen white Corn kernels, drained with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled frozen white Corn kernels, drained with Salt has 1.9 times more Vitamin B2 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one kilogram.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled frozen white Corn kernels, drained with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.1 times more Copper, 1.8 times more Iron, 1.4 times more Phosphorus, 2.6 times more Potassium and 1.4 times more Sodium than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium, Manganese and Zinc per one kilogram.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled frozen white Corn kernels, drained with Salt has 14.9 times more Sugars than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.8 times more Energy, 11.6 times more Fat and 18.9 times more Saturated Fat than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.