Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	27.2% 790kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	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% 194g	184% 240g	130g per day for Men 19-50 years
Sugars	77% 56g	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	3.17% 2.3g	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	% 3.5g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 49g	% 1.4g	g per day for Men 19-50 years
Fiber	52.6% 20g	52.6% 20g	38g per day for Men 19-50 years
Protein	43% 24g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	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	34% 0.41mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	123% 490μg	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	90% 81mg	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	2.67% 0.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	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	53.3% 0.48mg	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	52.5% 4.2mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	91% 640mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	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	2% 30mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.7% 766g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 2 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B3, 3.6 times more Vitamin B6 and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin C per 1 kg.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 1.4 times more Selenium and 1.4 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 2.6 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 116.3 times more Sodium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 26.6 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 10 times more Fat, 16.2 times more Saturated Fat and 2.3 times more Omega 3 than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6, Carbohydrate, Fiber and Protein per 1 kg.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.