Comparing Nutrients in 300 calories Unsweetened Ready-to-drink Coconut Water VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Unsweetened Ready-to-drink Coconut Water: 1667g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.9 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is above average in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 300 calories - Unsweetened Ready-to-drink Coconut Water or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	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% 0g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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% 0g	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	54.4% 70.7g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	49% 35.7g	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	% 13.7g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 16g	% 0.32g	g per day for Men 19-50 years
Fiber	0% 0g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	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	41.7% 0.5mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	183% 165mg	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	0% 0mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.7% 117mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	6.25% 0.5mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	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	12% 83.3mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	43% 1584g	3.18% 118g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Unsweetened Ready-to-drink Coconut Water or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Unsweetened Ready-to-drink Coconut Water vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Unsweetened Ready-to-drink Coconut Water have 2.2 times more Vitamin B1 and 7.5 times more Vitamin C 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 more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Unsweetened Ready-to-drink Coconut Water.
• 300 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Unsweetened Ready-to-drink Coconut Water as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Unsweetened Ready-to-drink Coconut Water vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Unsweetened Ready-to-drink Coconut Water have 4.8 times more Calcium, 1.9 times more Magnesium, 9 times more Manganese, 3.1 times more Potassium and 13.5 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 2 times more Copper, 2.8 times more Iron, 2.2 times more Phosphorus, 1.7 times more Sodium and 2.2 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• 300 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Zinc
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Unsweetened Ready-to-drink Coconut Water as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Unsweetened Ready-to-drink Coconut Water have 1.4 times more Carbohydrate, 120.9 times more Sugars and more Fructose 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 more Fat, more Saturated Fat, more Fiber and 1.3 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.