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

Weight per 300 calories

• Carob flour: 135g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Carob flour has 1.4 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has above average energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Carob flour	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	0.91% 0.88g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	92% 120g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	91% 66.3g	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	142% 53.8g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	11% 6.24g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.15% 1.35μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.97% 0.072mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.064mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	9.8% 39μg	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	0.3% 0.27mg	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	5.68% 0.85mg	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

	Carob flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	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	49.7% 3.97mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	15.3% 107mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	13% 7.16μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	3.15% 47.3mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.13% 4.84g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Carob flour have 10.8 times more Vitamin B2 and 1.5 times more Vitamin B6 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 3.2 times more Vitamin B1, 1.6 times more Vitamin B3, 14.4 times more Vitamin B5 and 81.4 times more Vitamin C than Carob flour.
• Both Carob flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Carob flour have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Carob flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Carob flour have 19.4 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.3 times more Potassium, 38.4 times more Selenium and 1.7 times more Zinc 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 Phosphorus and 15.4 times more Sodium than Carob flour.
• 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 Carob flour have 2.3 times more Carbohydrate, 122.7 times more Sugars, 12.5 times more Fiber and 1.3 times more Protein 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 10.9 times more Fat and 16.6 times more Saturated Fat than Carob flour.
• Both Carob flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• Both Carob flour 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.