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

Weight per 100 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g
• Onions Flakes: 28.7g

Dry Onions Flakes have 2.2 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.

Discover which food has more nutrients per 100 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Onions Flakes?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Onions Flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.07% 0.022g	32g per day for Men 19-50 years
Omega 3	0.7% 0.011g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	18.4% 24g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	14.8% 10.7g	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	6.94% 2.64g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	4.58% 2.56g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Onions Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.032% 0.29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	2.2% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	35.3% 0.46mg	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	12% 47.6μg	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	8.14% 7.33mg	24% 21.5mg	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	0.34% 0.052mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	0.91% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Onions Flakes	Recommended Dietary Allowance
Calcium	0.81% 8.07mg	7.36% 73.6mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	13.2% 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	5.82% 0.47mg	5.55% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.14% 17.4mg	6.28% 26.4mg	420mg per day for Men 19-50 years
Manganese	5.9% 0.14mg	17.3% 0.4mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	0.11% 0.062μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.26% 0.25mg	4.92% 0.54mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.03% 1.13g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Onions Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Onions Flakes?

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

• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.7 times more Vitamin B3 than Onions Flakes.
• While 100 kcal of Dry Onions Flakes contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.9 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• 100 calories of Onions Flakes have insufficient amounts of Vitamin B3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 40.4 times more Sodium than Onions Flakes.
• While 100 kcal of Dry Onions Flakes contain 9.1 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 23.1 times more Selenium and 2.2 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Onions Flakes contain similar levels of Iron per 100 calories.
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 24.2 times more Fat and 30.1 times more Saturated Fat than Onions Flakes.
• While 100 kcal of Dry Onions Flakes contain 1.4 times more Carbohydrate, 59.5 times more Sugars, 1.8 times more Fiber and 1.6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Onions Flakes offer comparable quantities of Energy per 100 calories.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.