Comparing Nutrients in 300 calories Prepared With Water Powder With Aspartame Cocoa Mix VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Prepared With Water Powder With Aspartame Cocoa Mix: 1035g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.6 times more energy per unit of mass than Prepared With Water Powder With Aspartame Cocoa Mix, which is above average in comparison to other foods. Prepared With Water Powder With Aspartame Cocoa Mix having very low energy density.

Which food has more nutrients per 300 calories - Prepared With Water Powder With Aspartame Cocoa Mix or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	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	2.45% 2.38g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	44.6% 58g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	42% 30.3g	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	16.3% 6.2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa Mix	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.7% 3.1mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	2.6% 10.3μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38.8% 0.93μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.86% 1.03μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	49.7% 497mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	17% 680μg	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	50.4% 4.03mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	103% 724mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	64% 2183mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.4μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	26% 956g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared With Water Powder With Aspartame Cocoa Mix vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Prepared With Water Powder With Aspartame Cocoa Mix has 19.5 times more Vitamin B2 and 3.4 times more Vitamin B5 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 4.5 times more Vitamin B3, 4 times more Vitamin B9, more Vitamin C and 4.1 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Prepared With Water Powder With Aspartame Cocoa Mix vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Prepared With Water Powder With Aspartame Cocoa Mix has 20.5 times more Calcium, 2.5 times more Copper, 2.9 times more Iron, 3.4 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 2.5 times more Potassium, 72.2 times more Selenium, 3.7 times more Zinc and 8.1 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared With Water Powder With Aspartame Cocoa Mix has 56.1 times more Sugars, 1.4 times more Fiber and 2.7 times more Protein 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 4 times more Fat, 1.4 times more Saturated Fat and 8.5 times more Omega 6 than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Prepared With Water Powder With Aspartame Cocoa Mix 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.