Comparing Nutrients in 5 ounces Corn VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Corn	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 517kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	81% 105g	30% 39g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	27.2% 10.3g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	24% 13.4g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Corn	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	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	6.73% 27μg	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	4.63% 0.69mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	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	48% 3.84mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	42.5% 298mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Corn vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Yellow Corn Grain has more Vitamin A, 3.2 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B6 and 4.9 times more Vitamin E 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 Vitamin C and 7.7 times more Vitamin K than Yellow Corn Grain .
• Both Yellow Corn Grain and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Yellow Corn Grain as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Corn vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Yellow Corn Grain has 2.2 times more Copper, 3.6 times more Iron, 4.5 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 155 times more Selenium and 5.5 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 1.9 times more Calcium, 1.6 times more Potassium, 11.2 times more Sodium and 6.1 times more Water than Yellow Corn Grain .

Comparison of macro-nutrients per 5 ounces:

• Yellow Corn Grain has 2.3 times more Energy, 3.6 times more Omega 3, 7.4 times more Omega 6, 2.7 times more Carbohydrate, 3.2 times more Fiber and 3.8 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 1.6 times more Saturated Fat than Yellow Corn Grain .
• Both Yellow Corn Grain and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 5 oz.
• Both Yellow Corn Grain 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.