Comparing Nutrients in 500 calories Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids: 746g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.4 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids, which is above average in comparison to other foods. Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids having low energy density.

Which food has more nutrients per 500 calories - Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.3% 107g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	45.7% 33g	1.24% 0.9g	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	1.85% 1.34g	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	% 2.1g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 29g	% 0.53g	g per day for Men 19-50 years
Fiber	39.3% 15g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	30.5% 17g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.66% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	41% 0.53mg	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	72.8% 291μg	17% 68.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.4mg	40.7% 36.6mg	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	4.48% 0.67mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	50% 0.45mg	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	25% 2mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	29.6% 0.68mg	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	49% 343mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	29% 985mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	8.14% 4.48μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	102% 1530mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	16.4% 608g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 6.9 times more Vitamin B2 and 4.3 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B6, 2.7 times more Vitamin C and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 14.4 times more Selenium, 1.3 times more Sodium, 1.9 times more Zinc and 3.1 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Copper, 1.4 times more Manganese and 1.5 times more Potassium than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Magnesium and Phosphorus per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 2.4 times more Omega 3, 4.1 times more Omega 6, 1.3 times more Carbohydrate, 36.8 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Fat and 1.8 times more Saturated Fat than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.