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

Weight per 100 calories

• Flaxseed: 18.7g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Flaxseed has 3.3 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Flaxseed	Oven-heated 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	8.14% 7.9g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.69g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.16% 5.4g	13% 17g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	0.25% 0.18g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.11g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	6.1% 3.43g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.8% 0.089mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.33μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.07% 16.3μg	3.4% 13.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.12% 0.11mg	8.14% 7.33mg	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	0.39% 0.058mg	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.81μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.78% 47.8mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	10% 0.09mg	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	13.4% 1.07mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.46mg	5.9% 0.14mg	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	17% 120mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	4.48% 152mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	8.65% 4.76μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.6mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	1.06% 39g	3700g per day for Men 19-50 years

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

• Flaxseed has 4.1 times more Vitamin B1 and 1.6 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 65.2 times more Vitamin C and 1.8 times more Vitamin K than Flaxseed.
• Both Flaxseed and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Flaxseed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

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

• Flaxseed has 5.9 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 76.6 times more Selenium and 3.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Potassium, 43.2 times more Sodium and 30.1 times more Water than Flaxseed.

Comparison of macro-nutrients per 100 calories:

• Flaxseed has 2.5 times more Fat, 382.1 times more Omega 3, 6.3 times more Omega 6, 3.6 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Carbohydrate than Flaxseed.
• Both Flaxseed and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Flaxseed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.