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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	33% 960kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	34% 11g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	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	161% 210g	212% 275g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	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	11% 7.9g	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	% 8.4g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 27.4g	% 1.7g	g per day for Men 19-50 years
Fiber	63% 24g	60.5% 23g	38g per day for Men 19-50 years
Protein	61% 34g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	57.5% 230μg	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	61% 55mg	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	6% 0.9mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	56.3% 4.5mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	110% 770mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20% 734g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yellow Sweet Corn with Salt versus 1 kg of Oven-heated 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 Yellow Sweet Corn with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 1.8 times more Vitamin B2 and 1.6 times more Vitamin B5 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.1 times more Vitamin C than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yellow Sweet Corn with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 1.6 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3 times more Copper, 1.7 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Sodium than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per one kilogram.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Oven-heated 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 Yellow Sweet Corn with Salt has 2.1 times more Omega 6, 15.7 times more Sugars and 1.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.7 times more Energy, 3.4 times more Fat, 5.5 times more Saturated Fat and 1.3 times more Carbohydrate than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in one kilogram.