Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Coconut	4%	80%	16%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Coconut	Recommended Dietary Allowance
Energy	50.3% 1460kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	928% 297g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	117% 152g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	86% 62.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	237% 90g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Coconut	Recommended Dietary Allowance
Calcium	13% 130mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	483% 4.35mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	652% 15mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	100% 11mg	11mg per day for Men 19-50 years
Water	18% 671g	12.7% 470g	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 Coconut:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6, 2.3 times more Vitamin C and 10.5 times more Vitamin K than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Coconut Meat have similar amounts of Vitamin B9 per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Coconut:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 17.5 times more Sodium and 1.4 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 5.6 times more Copper, 3.9 times more Iron, 1.5 times more Magnesium, 9.6 times more Manganese, 1.4 times more Phosphorus, 20.2 times more Selenium and 3.2 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 Raw Coconut Meat have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Omega 3 and 1.6 times more Carbohydrate than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.4 times more Energy, 6.7 times more Fat, 23.8 times more Saturated Fat, 1.4 times more Omega 6, 29.7 times more Sugars, 4.5 times more Fiber and 1.4 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 as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.