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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	11% 319kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	6.84% 1.16g	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	32% 41.6g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	12.4% 9g	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	2.16% 1.57g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 5.44g	g per day for Men 19-50 years
Fiber	12% 4.56g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	8.9% 5g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	21.2% 0.28mg	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	11.4% 45.6μg	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	12% 11mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11% 0.097mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	14.4% 0.33mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Yellow Sweet Corn 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 Boiled Yellow Sweet Corn 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 Boiled Yellow Sweet Corn:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 1.8 times more Vitamin B2 and 1.6 times more Vitamin B5 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 Boiled Yellow Sweet Corn provide similar amounts of Vitamin B9 per seven ounces.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3 times more Copper, 1.7 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 391 times more Sodium than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 1.6 times more Zinc 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 Boiled Yellow Sweet Corn contain similar levels of Magnesium per seven ounces.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Energy, 3.4 times more Fat, 5.5 times more Saturated Fat and 1.3 times more Carbohydrate than Boiled Yellow Sweet Corn.
• While 7 oz of Boiled and Drained Yellow Sweet Corn contain 2.1 times more Omega 6, 15.7 times more Sugars and 1.4 times more Protein 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 Boiled Yellow Sweet Corn offer comparable quantities of Fiber per seven ounces.
• 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 Boiled and Drained Yellow Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.