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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	13% 0.17mg	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% 44μg	11.3% 45.4μg	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	12% 11mg	0% 0mg	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	2.5% 2.98μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cocoa, dry powder, unsweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 16.6 times more Sodium than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 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.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cocoa, dry powder, unsweetened contain 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.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in five ounces.