Comparing Nutrients in 7 ounces Baking chocolate, unsweetened, liquid VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	32.3% 937kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	157% 50g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	42% 54.6g	130g per day for Men 19-50 years
Sugars	0% 0g	0.79% 0.58g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	95% 36g	12% 4.56g	38g per day for Men 19-50 years
Protein	43% 24g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	26.3% 0.34mg	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	9.43% 37.7μg	11% 43.7μg	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	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	32% 0.29mg	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	103% 8.24mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	19% 0.43mg	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	96% 675mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	68% 2314mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baking chocolate, unsweetened, liquid versus 7 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 7 ounces of Baking chocolate, unsweetened, liquid vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Baking chocolate, unsweetened, liquid have 9 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Vitamin B1, 3.2 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin C
• Both Baking chocolate, unsweetened, liquid as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Baking chocolate, unsweetened, liquid vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Baking chocolate, unsweetened, liquid have 4.2 times more Calcium, 13.2 times more Copper, 5.5 times more Iron, 9.5 times more Magnesium, 7.5 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 79 times more Selenium and 9.2 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 32.6 times more Sodium than Baking chocolate, unsweetened, liquid.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baking chocolate, unsweetened, liquid have 2.9 times more Energy, 9.3 times more Fat, 23.4 times more Saturated Fat, 33.3 times more Omega 3, 35.7 times more Omega 6, 1.3 times more Carbohydrate, 7.9 times more Fiber and 4.8 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6