Comparing Nutrients in 7 ounces Cocoa, dry powder, unsweetened VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Cocoa, dry powder, unsweetened	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	15.6% 452kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	0.57% 0.42g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	193% 73.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	69.5% 39g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	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	13% 0.15mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.8% 0.48mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	30% 0.39mg	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	16% 63.5μg	15.4% 61.5μg	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	0% 0mg	17% 15.3mg	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	1.32% 0.2mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	835% 7.5mg	17% 0.15mg	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	344% 27.5mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	236% 990mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	331% 7.6mg	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	208% 1457mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cocoa, dry powder, unsweetened versus 7 oz of 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 Cocoa, dry powder, unsweetened vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cocoa, dry powder, unsweetened have 6.5 times more Vitamin B2 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 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.
• Both Cocoa, dry powder, unsweetened and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cocoa, dry powder, unsweetened vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cocoa, dry powder, unsweetened have 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 Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 16.6 times more Sodium than Cocoa, dry powder, unsweetened.
• 7 ounces of 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 Cocoa, dry powder, unsweetened have 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 Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Cocoa, dry powder, unsweetened as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in seven ounces.