Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Coconut	4%	80%	16%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Coconut	Recommended Dietary Allowance
Energy	11% 319kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	184% 59g	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	4.27% 0.73g	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	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	17% 12.4g	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	47% 18g	38g per day for Men 19-50 years
Protein	8.9% 5g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Coconut	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	8.24% 0.11mg	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	13% 51.6μg	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	7.28% 6.55mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Coconut	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	96% 0.86mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	129% 2.98mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.52% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Coconut:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 3.6 times more Vitamin C and 11.5 times more Vitamin K than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.4 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Coconut Meat have similar amounts of Vitamin B9 per 7 oz.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Coconut Meat have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Coconut:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Potassium, 19.6 times more Sodium and 1.3 times more Water than Raw Coconut Meat.
• While Raw Coconut Meat contains 3 times more Copper, 3.2 times more Iron, 6.8 times more Manganese, 101 times more Selenium and 2.8 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Coconut Meat have similar amounts of Calcium, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Omega 3 and 1.8 times more Carbohydrate than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.2 times more Energy, 6.5 times more Fat, 27.4 times more Saturated Fat, 1.3 times more Omega 6, 21.5 times more Sugars, 3.9 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.