Comparing Nutrients in 300 calories Frozen Concentrate Citrus Fruit Juice Drink VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Frozen Concentrate Citrus Fruit Juice Drink: 185g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Concentrate Citrus Fruit Juice Drink or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Frozen Concentrate Citrus Fruit Juice Drink	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	0.19% 0.19g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.46% 0.007g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	57.3% 74.4g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	73% 53g	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	0.97% 0.37g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Concentrate Citrus Fruit Juice Drink	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.87% 0.094mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.84% 0.063mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.04% 0.49mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.93% 0.4mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	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	12% 48μg	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	196% 176mg	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	2.7% 0.41mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.31% 0.37μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Concentrate Citrus Fruit Juice Drink	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	91% 7.3mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	9.52% 66.7mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	1.35% 0.74μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.56mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	2.02% 0.22mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Concentrate Citrus Fruit Juice Drink vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Concentrate Citrus Fruit Juice Drink have 8 times more Vitamin C 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 2.4 times more Vitamin B1, 8.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 11.6 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Frozen Concentrate Citrus Fruit Juice Drink 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 300 kcal.

Comparing minerals per 300 calories for Frozen Concentrate Citrus Fruit Juice Drink vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Concentrate Citrus Fruit Juice Drink have 1.9 times more Calcium and 5.2 times more Iron 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 1.5 times more Copper, 1.4 times more Magnesium, 2.7 times more Phosphorus, 131.1 times more Sodium and 3.4 times more Zinc than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese, Potassium and Water per 300 kcal.
• Both Frozen Concentrate Citrus Fruit Juice Drink as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Concentrate Citrus Fruit Juice Drink have 1.5 times more Carbohydrate and 98.1 times more Sugars 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 51.6 times more Fat, 155.5 times more Saturated Fat, 25.9 times more Omega 6, 11.6 times more Fiber and 2.1 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Frozen Concentrate Citrus Fruit Juice Drink as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.