Comparing Nutrients in 7 ounces Whole Yellow Corn Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Whole Yellow Corn Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	24.7% 716kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.66g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	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	117% 153g	42% 54.6g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	38% 14.5g	12% 4.56g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	12.4% 49.6μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	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	59% 4.72mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	77% 540mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Yellow Corn Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Yellow Corn Flour 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 Whole Yellow Corn Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Whole Yellow Corn Flour have 2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.2 times more Vitamin E 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 more Vitamin C than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour 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 Whole Yellow Corn Flour have insufficient amounts of Vitamin C
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Whole-grain Yellow Corn Flour 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 K in seven ounces.

Comparing minerals per 7 ounces for Whole Yellow Corn Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Whole Yellow Corn Flour have 1.6 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 154 times more Selenium and 4.3 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 1.5 times more Potassium and 78.2 times more Sodium than Whole-grain Yellow Corn Flour.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Whole-grain Yellow Corn Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Yellow Corn Flour have 2.2 times more Energy, 2.9 times more Omega 3, 6 times more Omega 6, 2.8 times more Carbohydrate, 3.2 times more Fiber and 2.8 times more Protein 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 1.3 times more Fat and 2 times more Saturated Fat than Whole-grain Yellow Corn Flour.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6