Comparing Nutrients in 5 ounces Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.86% 112kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	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	21% 27.6g	30% 39g	130g per day for Men 19-50 years
Sugars	11% 7.92g	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	0.45% 0.33g	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	% 0.5g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 6.96g	% 0.24g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	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	17.4% 69.5μg	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	12.8% 11.5mg	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	0.38% 0.057mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	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	7.44% 0.6mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	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	13% 91mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.93% 109g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 2.4 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.2 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 3 times more Vitamin B1, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 1.5 times more Vitamin C and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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 Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 7 times more Selenium and 1.2 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 2.6 times more Calcium, 3 times more Copper, 1.8 times more Iron, 3.3 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium and 130.3 times more Sodium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 19.3 times more Sugars 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 2 times more Energy, 10.3 times more Fat, 14.1 times more Saturated Fat, 2.6 times more Omega 3 and 1.4 times more Carbohydrate than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6, Fiber and Protein per 5 oz.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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 5 oz.