Comparing Nutrients in 100 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, gluten-free, lemon wafer

Weight per 100 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g
• Cookies, gluten-free, lemon wafer: 19.4g

Cookies, gluten-free, lemon wafer have 3.2 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 100 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Cookies, gluten-free, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	4.84% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	0.7% 0.011g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	11% 14.4g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	11.3% 8.2g	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	% 0.075g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 8.2g	g per day for Men 19-50 years
Fiber	3.76% 1.43g	0% 0g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	0.079% 0.013mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	0% 0mg	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	3.4% 13.7μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.14% 7.33mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.41% 0.062mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	0.81% 8.07mg	0.17% 1.75mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	0% 0mg	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	5.82% 0.47mg	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	4.14% 17.4mg	0.14% 0.58mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	0.16% 0.004mg	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	8.6% 60.2mg	1.1% 7.57mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	0.11% 0.062μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	2.26% 0.25mg	0.053% 0.006mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.006% 0.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, gluten-free, lemon wafer:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.7 times more Vitamin B1, 1.3 times more Vitamin B2, 105.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 9.8 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparing minerals per 100 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, gluten-free, lemon wafer:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Copper, 13.3 times more Iron, 29.9 times more Magnesium, 36.9 times more Manganese, 8 times more Phosphorus, 41.9 times more Potassium, 11.3 times more Sodium, 42.7 times more Zinc and 180.1 times more Water than Cookies, gluten-free, lemon wafer.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Calcium and Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.5 times more Fat, 3 times more Saturated Fat, 1.7 times more Omega 3, 2.8 times more Omega 6 and 45.6 times more Sugars 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 Cookies, gluten-free, lemon wafer have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.