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

Weight per 300 calories

• Boiled Balsam-pear , Pods with Salt: 1579g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 7.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is average in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	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	2.93% 2.84g	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	52.5% 68.2g	38% 49.2g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	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	83% 31.6g	11% 4.1g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	201% 805μg	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	579% 521mg	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	14.7% 2.2mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.2% 142mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	75% 6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	81.2% 568mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	255% 3821mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	40% 1483g	3.73% 138g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods with Salt have more Vitamin A, 3.7 times more Vitamin B1, 11 times more Vitamin B2, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 12.6 times more Vitamin B9, 32.9 times more Vitamin C, 10.8 times more Vitamin E and 17.6 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Boiled and Drained Balsam-pear , Pods with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Balsam-pear , Pods with Salt 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 Boiled Balsam-pear , Pods with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Balsam-pear , Pods with Salt have 5.3 times more Calcium, 3.3 times more Copper, 4.7 times more Iron, 5.9 times more Magnesium, 4.2 times more Manganese, 3.4 times more Phosphorus, 6.5 times more Potassium, 3.1 times more Selenium, 5.3 times more Sodium, 17.4 times more Zinc and 10.8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Balsam-pear , Pods with Salt have 1.4 times more Carbohydrate, 71.4 times more Sugars, 7.7 times more Fiber and 2.8 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 3.6 times more Fat than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled and Drained Balsam-pear , Pods with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.