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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	11% 319kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	50% 16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	88.4% 115g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	4.8% 3.47g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	193% 73.4g	38g per day for Men 19-50 years
Protein	8.9% 5g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Oven-heated 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	20% 0.24mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	36.8% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	18% 0.23mg	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% 43.7μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	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	1.32% 0.2mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	835% 7.5mg	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	18.6% 1.5mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	331% 7.6mg	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	27.5% 192mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	89% 3024mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.16% 5.95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cocoa, dry powder, unsweetened:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Cocoa, dry powder, unsweetened.
• While 7 oz of Cocoa, dry powder, unsweetened contain 7.8 times more Vitamin B2 and 1.5 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cocoa, dry powder, unsweetened provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 7 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 18.6 times more Sodium than Cocoa, dry powder, unsweetened.
• While 7 oz of Cocoa, dry powder, unsweetened contain 9.8 times more Calcium, 26.1 times more Copper, 18.5 times more Iron, 17.8 times more Magnesium, 17.5 times more Manganese, 7.6 times more Phosphorus, 3.2 times more Potassium, 143 times more Selenium and 17 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 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 oz of Cocoa, dry powder, unsweetened contain 1.4 times more Energy, 2.7 times more Fat, 7.5 times more Saturated Fat, 1.6 times more Omega 6, 2.1 times more Carbohydrate, 6 times more Sugars, 16.1 times more Fiber and 7.8 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in seven ounces.