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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Coconut	4%	80%	16%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Coconut	Recommended Dietary Allowance
Energy	55.5% 1610kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	928% 297g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	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	212% 275g	117% 152g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	237% 90g	38g per day for Men 19-50 years
Protein	45% 25g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated 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	102% 1.22mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	55% 220μg	65% 260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	131% 118mg	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	19% 23μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated 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	161% 1.45mg	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	94% 7.5mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	139% 970mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	100% 11mg	11mg per day for Men 19-50 years
Water	17% 631g	12.7% 470g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Coconut per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Coconut:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.6 times more Vitamin C than Coconut.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Coconut provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Coconut have insufficient amounts of Vitamin B2
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.3 times more Potassium and 19.6 times more Sodium than Coconut.
• While 1 kg of Raw Coconut Meat contains 3 times more Copper, 3.2 times more Iron, 6.8 times more Manganese, 101 times more Selenium and 2.8 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Coconut contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Coconut Meat lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.8 times more Carbohydrate than Coconut.
• While 1 kg of Raw Coconut Meat contains 2.2 times more Energy, 6.5 times more Fat, 27.4 times more Saturated Fat, 1.3 times more Omega 6, 21.5 times more Sugars, 3.9 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in one kilogram.