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

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.9 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is average in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 300 calories - Balsam-pear , Leafy Tips or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Balsam-pear , Leafy Tips	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	7.1% 6.9g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	NA	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	NA	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	38% 49.2g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.43g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	NA	11% 4.1g	38g per day for Men 19-50 years
Protein	95% 53g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	97% 870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	31% 0.4mg	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	320% 1280μg	16% 63.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	978% 880mg	17.6% 16mg	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	NA	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	84% 840mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	17.6% 0.16mg	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	255% 20.4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	14% 0.32mg	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	141% 990mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	24% 893g	3.73% 138g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have more Vitamin A, 8.3 times more Vitamin B1, 47.6 times more Vitamin B2, 2.5 times more Vitamin B3, 19.9 times more Vitamin B6, 20.1 times more Vitamin B9 and 55.6 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Balsam-pear , Leafy Tips vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Balsam-pear , Leafy Tips have 31.4 times more Calcium, 12.7 times more Copper, 16 times more Iron, 19.7 times more Magnesium, 16.6 times more Manganese, 5.9 times more Phosphorus, 7.8 times more Potassium, 8.8 times more Selenium, 4.3 times more Zinc and 6.5 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.5 times more Sodium than Raw Balsam-pear , Leafy Tips.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Leafy Tips have 11 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Fat and 1.5 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.