Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips: 882g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is above average in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	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	1.8% 1.76g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	45.3% 59g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	12.7% 9.18g	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	44% 16.8g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	119% 1068μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.78mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	516% 6.7mg	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	194% 776μg	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	545% 491mg	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	85.3% 12.8mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1199% 1439μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	37% 371mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	113% 9mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	197% 829mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	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	97% 679mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	156% 5312mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	21% 783g	3.18% 118g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Boiled Balsam-pear , Leafy Tips have more Vitamin A, 5.7 times more Vitamin B1, 43.1 times more Vitamin B2, 2.2 times more Vitamin B3, 20.9 times more Vitamin B6, 18.9 times more Vitamin B9, 22.3 times more Vitamin C, 68.7 times more Vitamin E and 335.8 times more Vitamin K 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 1.7 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• 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 Boiled and Drained Balsam-pear , Leafy Tips 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 Boiled Balsam-pear , Leafy Tips vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 15.3 times more Calcium, 6.6 times more Copper, 6.4 times more Iron, 15.9 times more Magnesium, 11.6 times more Manganese, 3.8 times more Phosphorus, 6.1 times more Potassium, 42.6 times more Selenium, 3.6 times more Zinc and 6.7 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 6.4 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• 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 Boiled Balsam-pear , Leafy Tips have 17.1 times more Omega 3, 17 times more Sugars, 3.9 times more Fiber and 6.8 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 5.4 times more Fat and 7.1 times more Saturated Fat than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 300 calories.