Comparing Nutrients in 100 calories Oven-heated Frozen French Fries VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Oven-heated Frozen French Fries: 59.5g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 100 calories - Oven-heated Frozen French Fries or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Oven-heated Frozen French Fries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	0.78% 0.013g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	0.2% 0.14g	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	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	% 0.065g	% 0.048g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.096g	g per day for Men 19-50 years
Fiber	4.07% 1.55g	3.6% 1.37g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.35% 0.076mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	1.95% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.42% 0.11mg	10.3% 0.13mg	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	4.17% 16.7μg	5.3% 21.2μg	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	8.8% 7.9mg	5.86% 5.27mg	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	0.44% 0.065mg	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.14mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	8.93% 0.08mg	5.86% 0.053mg	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	5.5% 0.44mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.5mg	3.42% 14.4mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	4.68% 0.11mg	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	8.25% 57.7mg	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	0.22% 0.12μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oven-heated Frozen French Fries vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Oven-heated Frozen French Fried Potatoes have 1.5 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B9 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 100 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Oven-heated Frozen French Fries vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Oven-heated Frozen French Fried Potatoes have 1.5 times more Copper than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 12.5 times more Sodium and 1.3 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium and Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Saturated Fat than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.