Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11% 323kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	26% 34g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	0.41% 0.3g	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	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	138% 52.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	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	9.2% 0.11mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	21.4% 0.28mg	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	11.3% 45.4μg	11% 44μg	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	0% 0mg	12% 11mg	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	0.94% 0.14mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	12% 0.11mg	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	246% 19.6mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	9.68% 0.22mg	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	149% 1040mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cocoa, dry powder, unsweetened vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cocoa, dry powder, unsweetened has 6.5 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 5 oz.
• Both Cocoa, dry powder, unsweetened as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cocoa, dry powder, unsweetened has 9.8 times more Calcium, 49.2 times more Copper, 22.4 times more Iron, 23.8 times more Magnesium, 24.4 times more Manganese, 9.1 times more Phosphorus, 4 times more Potassium, 28.6 times more Selenium and 20 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 16.6 times more Sodium and 22.4 times more Water than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 5 ounces:

• Cocoa, dry powder, unsweetened has 1.6 times more Energy, 2.7 times more Fat, 6.5 times more Saturated Fat, 1.7 times more Omega 6, 2.4 times more Carbohydrate, 8.3 times more Sugars, 18.5 times more Fiber and 8.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Omega 3 than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.