Comparing Nutrients in 100 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Crackers, rye, wafers, plain

Weight per 100 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g
• Crackers, rye, wafers, plain: 30g

Crackers, rye, wafers, plain have 2.1 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is 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 Crackers, rye, wafers, plain?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.7% 0.011g	0.9% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	18.5% 24g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	0.42% 0.3g	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	% 0.075g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	3.76% 1.43g	18% 6.86g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	5.13% 2.87g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	6.66% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	2.96% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	6.24% 0.081mg	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	3.37% 13.5μg	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	8.14% 7.33mg	0.033% 0.03mg	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	0.41% 0.062mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	1.42% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	0.81% 8.07mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	15.3% 0.14mg	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	22.2% 1.78mg	8mg per day for Men 19-50 years
Magnesium	4.14% 17.4mg	8.63% 36.2mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	70% 1.6mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	4.36% 148mg	3400mg per day for Men 19-50 years
Selenium	0.11% 0.062μg	13% 7.13μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	2.26% 0.25mg	7.62% 0.84mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.04% 1.5g	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 Crackers, rye, wafers, plain:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 244.8 times more Vitamin C than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.7 times more Vitamin B1, 4.5 times more Vitamin B2 and 3.9 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 Crackers, rye, wafers, plain have similar amounts of Vitamin B9 and Vitamin K per 100 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Crackers, rye, wafers, plain:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more Potassium, 1.5 times more Sodium and 26.2 times more Water than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.5 times more Calcium, 1.5 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 11.8 times more Manganese, 1.7 times more Phosphorus, 114.7 times more Selenium and 3.4 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 100 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 11.8 times more Fat, 20.8 times more Saturated Fat and 1.7 times more Omega 6 than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.4 times more Carbohydrate, 4.8 times more Fiber and 1.8 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 and Crackers, rye, wafers, plain have similar amounts of Energy per 100 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, rye, wafers, plain have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.