Comparing Nutrients in 300 calories Cookies, molasses VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Cookies, molasses: 69.8g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Cookies, molasses have 2.9 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Cookies, molasses or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cookies, molasses	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	9.2% 8.93g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	3.84% 0.061g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	6.73% 1.14g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	38% 49.2g	130g per day for Men 19-50 years
Sugars	17% 12.3g	0.6% 0.43g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	6.98% 3.9g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	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	20.6% 0.25mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.73% 0.29mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	31% 0.4mg	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	15.5% 62μg	16% 63.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17.6% 16mg	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	0.51% 0.077mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.84μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	17.6% 0.16mg	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	56% 4.5mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	14% 0.32mg	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	9.47% 66.3mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	2.85% 0.31mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	3.73% 138g	3700g per day for Men 19-50 years

Cookies, Molasses VS Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, molasses or Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Cookies, molasses vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Cookies, molasses have 2.4 times more Vitamin B2 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 5.6 times more Vitamin B6 and more Vitamin C than Cookies, molasses.
• Both Cookies, molasses and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Cookies, molasses have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Cookies, molasses as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cookies, molasses vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Cookies, molasses have 1.6 times more Copper, 3.5 times more Iron, 2.7 times more Manganese and 3.8 times more Selenium than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Phosphorus, 3.2 times more Potassium, 2.2 times more Sodium and 2.2 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per 300 calories.
• 300 calories of Cookies, molasses lack sufficient amounts of Zinc
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cookies, molasses as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, molasses have 2.2 times more Omega 6 and 28.5 times more Sugars than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.9 times more Fiber than Cookies, molasses.
• Both Cookies, molasses and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 300 calories.
• 300 calories of Cookies, molasses provide inadequate amounts of Fiber
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Cookies, molasses as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in 300 calories.