Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened, processed with alkali VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.8% 312kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.6g	30% 39g	130g per day for Men 19-50 years
Sugars	3.44% 2.5g	0.57% 0.41g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	111% 42.2g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	46% 25.7g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Oven-heated 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	13% 0.16mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18.8% 0.24mg	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	7.8% 31μg	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	0% 0mg	18.6% 16.7mg	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	2.83% 3.4μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	15.7% 157mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	23% 0.21mg	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	275% 22mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	13.5% 0.31mg	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	147% 1032mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	2.4% 89.4g	3700g per day for Men 19-50 years

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

• Cocoa, dry powder, unsweetened, processed with alkali has 14.8 times more Vitamin B2 and 1.5 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 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin K per 5 oz.
• Both Cocoa, dry powder, unsweetened, processed with alkali 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 5 oz.

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

• Cocoa, dry powder, unsweetened, processed with alkali has 8.5 times more Calcium, 24.9 times more Copper, 20.7 times more Iron, 17 times more Magnesium, 17.1 times more Manganese, 7.5 times more Phosphorus, 5.3 times more Potassium, 132 times more Selenium and 15.9 times more Zinc 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 20.6 times more Sodium and 23.4 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 5 ounces:

• Cocoa, dry powder, unsweetened, processed with alkali has 1.4 times more Energy, 2.6 times more Fat, 7.2 times more Saturated Fat, 1.5 times more Omega 6, 2.1 times more Carbohydrate, 6.1 times more Sugars, 13 times more Fiber and 7.2 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 more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.