Comparing Nutrients in 300 calories Whole Blue Corn Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Whole Blue Corn Flour: 82.4g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Whole Blue Corn Flour has 2.3 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has 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.

Discover which food has more nutrients per 300 calories - Whole Blue Corn Flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Whole Blue Corn 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	4.32% 4.2g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	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	18.2% 6.92g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	13% 7.2g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	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	NA	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Whole Blue Corn Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.41% 4.12mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	18% 1.43mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	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	31% 217mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.12mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	3.18% 118g	3700g per day for Men 19-50 years

Whole Blue Corn 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 - Whole Blue Corn Flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Whole Blue Corn Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Whole Blue Corn Flour have 3.3 times more Vitamin B2 and 1.2 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 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 2 times more Vitamin B5 than Whole-grain Blue Corn Flour.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2

Comparing minerals per 300 calories for Whole Blue Corn Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Whole Blue Corn Flour have 1.7 times more Magnesium and 2.5 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 2.1 times more Copper, 2.8 times more Potassium and 176.8 times more Sodium than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron, Manganese and Phosphorus per 300 calories.
• Both Whole-grain Blue Corn Flour 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 Whole Blue Corn Flour have 1.6 times more Fiber and 1.5 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 2.3 times more Fat than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.