Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	23% 662kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	90% 117g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	21% 15.2g	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	1.63% 1.18g	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	% 0.32g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 12g	g per day for Men 19-50 years
Fiber	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	19% 10.6g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	57.8% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	42% 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	35% 141μg	43% 172μg	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	39% 35mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	27.2% 0.24mg	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	35% 2.8mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	25.4% 0.59mg	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	52.5% 367mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	106% 1583mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	8.23% 304g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 5.3 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains more Vitamin A, 1.4 times more Vitamin B2 and 1.4 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 Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.6 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.2 times more Manganese, 1.4 times more Potassium and 87.3 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.6 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 Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Energy, 3.5 times more Fat and 8.3 times more Saturated Fat than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.8 times more Omega 6, 16 times more Sugars, 1.3 times more Fiber 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 Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.