Comparing Nutrients in 7 ounces Boiled frozen white Corn kernels, drained with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled frozen white Corn kernels, drained with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	30% 39g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	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	12.5% 4.76g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen white Corn kernels, drained with Salt	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	13.7% 0.16mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	15.4% 61.5μg	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	6.84% 6.15mg	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	0.93% 0.14mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen white Corn kernels, drained with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	8.7% 0.69mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	16% 113mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	8.58% 292mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled frozen white Corn kernels, drained with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled frozen white Corn kernels, drained with Salt 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 Boiled frozen white Corn kernels, drained with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled frozen white Corn kernels, drained with Salt have 1.9 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 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled frozen white Corn kernels, drained with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Copper, 1.8 times more Iron, 1.4 times more Phosphorus, 2.6 times more Potassium and 1.4 times more Sodium than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium, Manganese and Zinc per seven ounces.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled frozen white Corn kernels, drained with Salt have 14.9 times more Sugars than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 11.6 times more Fat and 18.9 times more Saturated Fat than Boiled frozen sweet white Corn kernels, drained with Salt.
• Both Boiled frozen white Corn kernels, drained with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled frozen sweet white Corn kernels, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.