Comparing Nutrients in 300 calories Cran Pomegranate OCEAN SPRAY VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Cran Pomegranate OCEAN SPRAY: 638g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.4 times more energy per unit of mass than Cran Pomegranate OCEAN SPRAY, which is above average in comparison to other foods. Cran Pomegranate OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 300 calories - Cran Pomegranate OCEAN SPRAY or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	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	0.066% 0.064g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.02% 0.006g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	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	61.7% 80g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	106% 76.6g	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	40.5% 29.4g	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	% 28g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.32g	g per day for Men 19-50 years
Fiber	10% 3.83g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	0.8% 0.45g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	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	1.04% 0.17mg	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	6.4% 25.5μg	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	192% 173mg	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	0.53% 0.64μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.057mg	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	9.57% 0.77mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.4mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	5% 0.11mg	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	0.91% 6.4mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.2mg	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	5.1% 76.6mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	15% 555g	3.18% 118g	3700g per day for Men 19-50 years

Cran Pomegranate OCEAN SPRAY VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cran Pomegranate OCEAN SPRAY or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Cran Pomegranate OCEAN SPRAY vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Cran Pomegranate OCEAN SPRAY have 7.9 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 B1, 24 times more Vitamin B3, more Vitamin B6 and 1.6 times more Vitamin B9 than Cran Pomegranate OCEAN SPRAY.
• 300 calories of Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Cran Pomegranate OCEAN SPRAY 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 Cran Pomegranate OCEAN SPRAY vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Cran Pomegranate OCEAN SPRAY have 4.7 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 4.7 times more Copper, 1.8 times more Iron, 8.2 times more Magnesium, 3.6 times more Manganese, 28.3 times more Phosphorus, 12.5 times more Potassium, 9.5 times more Sodium and 5.8 times more Zinc than Cran Pomegranate OCEAN SPRAY.
• 300 calories of Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Cran Pomegranate OCEAN SPRAY as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cran Pomegranate OCEAN SPRAY have 1.6 times more Carbohydrate, 141.7 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 149.8 times more Fat, 315.9 times more Saturated Fat and 10.5 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Protein