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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	50.3% 1460kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	34.5% 5.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	161% 210g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	62.6% 45.4g	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	0% 0g	11% 7.9g	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	% 0.7g	% 8.4g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 27.4g	g per day for Men 19-50 years
Fiber	52.6% 20g	63% 24g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	107% 1.4mg	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	57.5% 230μg	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	85.6% 77mg	61% 55mg	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	6.67% 1mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	13% 130mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	54.4% 0.49mg	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	77.5% 6.2mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	72.6% 1.67mg	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	116% 810mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	18% 671g	20% 734g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Yellow Sweet Corn:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 1.4 times more Vitamin C and 5.3 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains more Vitamin A, 1.5 times more Vitamin B2 and 1.8 times more Vitamin B5 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B1 per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.3 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 1.7 times more Potassium and 349 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Yellow Sweet Corn have similar amounts of Magnesium, Manganese, Phosphorus and Water per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Energy, 3.3 times more Fat and 6.3 times more Saturated Fat than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 2.3 times more Omega 6, 21.6 times more Sugars, more Fructose and 1.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Yellow Sweet Corn have similar amounts of Omega 3, Carbohydrate and Fiber per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.