Comparing Nutrients in 300 calories Arugula VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Arugula: 1200g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.4 times more energy per unit of mass than Raw Arugula, which is above average in comparison to other foods. Arugula having very low energy density.

Discover which food has more nutrients per 300 calories - Arugula or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Arugula	33%	19%	48%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Arugula	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.16% 7.9g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	34% 24.6g	0.75% 0.54g	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	NA	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	NA	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	50.5% 19g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	55.3% 31g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Arugula	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	159% 1428μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.4% 0.88mg	24.7% 0.32mg	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	291% 1164μg	10.2% 41μg	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	200% 180mg	24.4% 22mg	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	34.4% 5.16mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1086% 1303μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arugula	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	192% 1920mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	30% 0.27mg	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	219% 17.5mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	134% 564mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	17.7% 0.41mg	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	89% 624mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	130% 4428mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	21.6% 324mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.64mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	29.7% 1101g	3.18% 118g	3700g per day for Men 19-50 years

Arugula VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Arugula or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Arugula vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Arugula have more Vitamin A, 2.3 times more Vitamin B1, 17.9 times more Vitamin B2, 5.7 times more Vitamin B5, 2.7 times more Vitamin B6, 28.4 times more Vitamin B9, 8.2 times more Vitamin C, 27.7 times more Vitamin E and 304.1 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Arugula and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Arugula as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Arugula vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Arugula have 79.3 times more Calcium, 3.4 times more Copper, 12.5 times more Iron, 10.8 times more Magnesium, 9.4 times more Manganese, 3.5 times more Phosphorus, 5 times more Potassium, 19.3 times more Selenium, 7.6 times more Zinc and 9.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Sodium than Raw Arugula.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Arugula have 60.8 times more Omega 3, 3 times more Omega 6, 45.5 times more Sugars, 4.5 times more Fiber and 6.6 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Saturated Fat than Raw Arugula.
• Both Arugula and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6