Comparing Nutrients in 100 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Watermelon Seed Kernels

Weight per 100 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g
• Watermelon Seed Kernels: 18g

Dried Watermelon Seed Kernels have 3.8 times more energy per unit of mass than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is very high in comparison to other foods. Frozen Crinkle Cut French Fried Potatoes with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Watermelon Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	8.77% 8.5g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.86g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	29.7% 5.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	2.1% 2.75g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	NA	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	% 0.048g	NA	g per day for Men 19-50 years
Sucrose	% 0.096g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.37g	NA	38g per day for Men 19-50 years
Protein	2.86% 1.6g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	2.84% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.95% 0.025mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.14% 0.31mg	1.24% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	1.23% 0.016mg	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	5.3% 21.2μg	2.6% 10.4μg	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	5.86% 5.27mg	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	0.46% 0.068mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	0.97% 9.7mg	1000mg per day for Men 19-50 years
Copper	5.86% 0.053mg	13.7% 0.12mg	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	5.3% 0.42mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.42% 14.4mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	4.68% 0.11mg	12.6% 0.29mg	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	7.93% 55.5mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	7.66% 260mg	3.42% 116mg	3400mg per day for Men 19-50 years
Selenium	0.62% 0.34μg	NA	55μg per day for Men 19-50 years
Sodium	16% 239mg	1.2% 17.8mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.025% 0.91g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Watermelon Seed Kernels Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Watermelon Seed Kernels?

Lets compare vitamin content per 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Watermelon Seed Kernels:

• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 4.9 times more Vitamin B5, 8.4 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Watermelon Seed Kernels.
• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• 100 calories of Watermelon Seed Kernels have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Watermelon Seed Kernels:

• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.2 times more Potassium and 13.4 times more Sodium than Watermelon Seed Kernels.
• While 100 kcal of Dried Watermelon Seed Kernels contain 2.3 times more Copper, 3.1 times more Iron, 6.4 times more Magnesium, 2.7 times more Manganese, 2.4 times more Phosphorus and 7.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Watermelon Seed Kernels lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 6 times more Carbohydrate than Watermelon Seed Kernels.
• While 100 kcal of Dried Watermelon Seed Kernels contain 2.5 times more Fat, 2.1 times more Saturated Fat, 29 times more Omega 6 and 3.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Watermelon Seed Kernels offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6