Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	33.8% 980kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	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	181% 235g	184% 240g	130g per day for Men 19-50 years
Sugars	52% 37.8g	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	7.72% 5.6g	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	% 5.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 24g	% 1.4g	g per day for Men 19-50 years
Fiber	73.7% 28g	52.6% 20g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	100% 400μg	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	80% 72mg	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	6% 0.9mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	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	56.7% 0.51mg	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	85% 6.8mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	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	124% 870mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	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	63.6% 7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	19.4% 718g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have more Vitamin A, 2.4 times more Vitamin B2 and 1.3 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 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.5 times more Magnesium, 1.6 times more Selenium and 2.1 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 3.3 times more Calcium, 1.5 times more Copper, 1.3 times more Potassium and 69.8 times more Sodium than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.4 times more Omega 6, 18 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Energy, 6.4 times more Fat, 10.4 times more Saturated Fat and 1.5 times more Omega 3 than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared 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.