Comparing Nutrients in 300 calories Boiled Borage VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Boiled Borage: 1200g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.4 times more energy per unit of mass than Boiled and Drained Borage, which is above average in comparison to other foods. Boiled Borage having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Borage or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage	28%	24%	48%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Borage	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	10% 9.72g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	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	8.96% 1.52g	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	32.8% 42.6g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	44.8% 25g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	292% 2628μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.2% 1.06mg	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	30% 120μg	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	433% 390mg	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	NA	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	122% 1224mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	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	546% 43.7mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	163% 684mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	201% 4.62mg	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	94% 660mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	173% 5892mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	19.6% 11μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	29.8% 1103g	3.18% 118g	3700g per day for Men 19-50 years

Boiled Borage VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Borage or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Boiled Borage vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Boiled Borage have more Vitamin A, 3.1 times more Vitamin B1, 34.3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 17.7 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 1.7 times more Vitamin B5 than Boiled and Drained Borage.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Borage as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Borage vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Boiled Borage have 50.5 times more Calcium, 6.4 times more Copper, 31.3 times more Iron, 13.1 times more Magnesium, 11.3 times more Manganese, 3.7 times more Phosphorus, 6.7 times more Potassium, 58 times more Selenium, 1.4 times more Sodium, 3.5 times more Zinc and 9.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Borage have 2.9 times more Omega 6 and 5.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Boiled Borage and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6