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

Weight per 300 calories

• Bread Sticks: 72.8g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Bread Sticks have 2.6 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Bread Sticks or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Bread Sticks	12%	21%	67%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Bread Sticks	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	7.13% 6.9g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	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	38.3% 50g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	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	5.75% 2.2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Bread Sticks	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	35.7% 0.43mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.053mg	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	29.5% 118μg	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	0% 0mg	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	4.9% 0.74mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	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	39% 3.1mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.55% 23.3mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	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	12.6% 88mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	2.66% 90mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	49.6% 27.3μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	5.83% 0.64mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.12% 4.44g	3.18% 118g	3700g per day for Men 19-50 years

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

• Plain Bread Sticks have 1.9 times more Vitamin B1, 7 times more Vitamin B2, 2.9 times more Vitamin B9 and 3.9 times more Vitamin E 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 2.3 times more Vitamin B5, 6 times more Vitamin B6, more Vitamin C and 2.7 times more Vitamin K than Plain Bread Sticks.
• Both Plain Bread Sticks and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Plain Bread Sticks as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

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

• Plain Bread Sticks have 2.2 times more Iron and 146.5 times more Selenium 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 times more Copper, 2.2 times more Magnesium, 2.1 times more Phosphorus, 9.7 times more Potassium, 1.4 times more Sodium and 26.5 times more Water than Plain Bread Sticks.
• Both Plain Bread Sticks and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese and Zinc per 300 kcal.
• Both Plain Bread Sticks as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plain Bread Sticks have 5.3 times more Omega 3, 4.7 times more Omega 6 and 1.9 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 1.4 times more Fat, 2 times more Saturated Fat and 2 times more Fiber than Plain Bread Sticks.
• Both Plain Bread Sticks and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Plain Bread Sticks as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.