Comparing Nutrients in 1 pound Boiled frozen white Corn kernels, drained with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled frozen white Corn kernels, drained with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12.5% 363kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.2% 88.7g	83.6% 109g	130g per day for Men 19-50 years
Sugars	19.5% 14g	1.3% 0.95g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	28.6% 11g	24% 9.07g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen white Corn kernels, drained with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	68.4% 0.89mg	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	35% 141μg	35% 141μg	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	15.6% 14mg	39% 35mg	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	2.1% 0.32mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen white Corn kernels, drained with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	39% 0.35mg	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	20% 1.6mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	31% 0.71mg	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	37% 259mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.23% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled frozen white Corn kernels, drained with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled frozen white Corn kernels, drained with Salt versus 1 lb of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled frozen white Corn kernels, drained with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Boiled frozen white Corn kernels, drained with Salt has 1.9 times more Vitamin B2 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one pound.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled frozen white Corn kernels, drained with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.1 times more Copper, 1.8 times more Iron, 1.4 times more Phosphorus, 2.6 times more Potassium and 1.4 times more Sodium than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium, Manganese and Zinc per one pound.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled frozen white Corn kernels, drained with Salt has 14.9 times more Sugars than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.8 times more Energy, 11.6 times more Fat and 18.9 times more Saturated Fat than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.