Comparing Nutrients in 5 ounces Cornmeal, white, self-rising, degermed, enriched VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.4% 503kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	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	81.5% 106g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	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	26.5% 10g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	21.3% 12g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	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	80% 0.96mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.5% 6.47mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	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	82.6% 330μg	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	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	49.6% 496mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	84% 6.7mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	126% 883mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	127% 1911mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, degermed, enriched VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cornmeal, white, self-rising, degermed, enriched versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cornmeal, white, self-rising, degermed, enriched vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cornmeal, white, self-rising, degermed, enriched have 5.6 times more Vitamin B1, 12.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 10.6 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Cornmeal, white, self-rising, degermed, enriched.
• 5 ounces of Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin C
• Both Cornmeal, white, self-rising, degermed, enriched as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cornmeal, white, self-rising, degermed, enriched vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Cornmeal, white, self-rising, degermed, enriched have 26.9 times more Calcium, 6.3 times more Iron, 1.8 times more Magnesium, 6.4 times more Phosphorus, 3.4 times more Sodium and 2.5 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.8 times more Potassium than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cornmeal, white, self-rising, degermed, enriched have 2.2 times more Energy, 2.5 times more Omega 6, 2.7 times more Carbohydrate, 3.1 times more Fiber and 3.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Fat and 4.6 times more Saturated Fat than Cornmeal, white, self-rising, degermed, enriched.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Cornmeal, white, self-rising, degermed, enriched as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in five ounces.