Comparing Nutrients in 1 kilogram Popcorn, microwave, low fat and sodium VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	148% 4290kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	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	565% 734g	184% 240g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	374% 142g	52.6% 20g	38g per day for Men 19-50 years
Protein	225% 126g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	42.5% 170μg	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	0% 0mg	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	334% 50mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	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	285% 23mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	377% 2640mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Popcorn, microwave, low fat and sodium vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Popcorn, microwave, low fat and sodium has 3.3 times more Vitamin B1, 3 times more Vitamin B2, 50.1 times more Vitamin E and 7.5 times more Vitamin K 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 Vitamin B9 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Popcorn, microwave, low fat and sodium as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Popcorn, microwave, low fat and sodium vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Popcorn, microwave, low fat and sodium has 7.1 times more Copper, 3.7 times more Iron, 7.2 times more Magnesium, 3.3 times more Phosphorus, 17.2 times more Selenium, 1.4 times more Sodium and 11.3 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 1.6 times more Potassium and 24 times more Water than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Popcorn, microwave, low fat and sodium has 2.9 times more Energy, 1.9 times more Fat, 15.4 times more Omega 3, 13.1 times more Omega 6, 3.1 times more Carbohydrate, 7.1 times more Fiber and 5.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Popcorn, microwave, low fat and sodium and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Saturated Fat per 1 kg.
• Both Popcorn, microwave, low fat and sodium as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.