Comparing Nutrients in 300 calories Microwaved Yellow Corn, Whole Kernel, Frozen VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Microwaved Yellow Corn, Whole Kernel, Frozen: 266g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more energy per unit of mass than Microwaved Yellow Corn, Whole Kernel, Frozen, which is average in comparison to other foods. Microwaved Yellow Corn, Whole Kernel, Frozen having average energy density.

Discover which food has more nutrients per 300 calories - Microwaved Yellow Corn, Whole Kernel, Frozen or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	2.32% 0.037g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	38% 49.2g	130g per day for Men 19-50 years
Sugars	12.3% 8.92g	0.6% 0.43g	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	0.95% 0.69g	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	% 1.14g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 0.29g	g per day for Men 19-50 years
Fiber	18% 6.9g	11% 4.1g	38g per day for Men 19-50 years
Protein	17% 9.6g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.54% 32μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	31% 0.4mg	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	25.2% 101μg	16% 63.7μg	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	NA	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.77% 0.27mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.88% 1.06μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	17.6% 0.16mg	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	13% 1.04mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	16% 66.4mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	14% 0.32mg	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	36% 252mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	NA	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.73% 138g	3700g per day for Men 19-50 years

Microwaved Yellow Corn, Whole Kernel, Frozen VS Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Microwaved Yellow Corn, Whole Kernel, Frozen or Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B6 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Microwaved Yellow Corn, Whole Kernel, Frozen vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.5 times more Magnesium, 1.5 times more Phosphorus and 2 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 67.5 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Iron, Manganese and Potassium per 300 calories.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Microwaved Yellow Corn, Whole Kernel, Frozen have 2.3 times more Omega 6, 1.4 times more Carbohydrate, 20.7 times more Sugars, 1.7 times more Fiber and 2 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Fat and 6.4 times more Saturated Fat than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in 300 calories.