Comparing Nutrients in 300 calories Crackers, flavored, fish-shaped VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Crackers, flavored, fish-shaped: 64.8g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Crackers, flavored, fish-shaped have 2.9 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 - Crackers, flavored, fish-shaped or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Crackers, flavored, fish-shaped	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	12% 11.5g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	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	32.7% 42.6g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	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	0.08% 0.058g	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	% 0.19g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	5.3% 2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	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	44% 0.53mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.24% 0.055mg	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	24.8% 99μg	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	16% 2.4mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.38% 53.8mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	9.65% 0.087mg	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	37% 2.97mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.86% 16mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	15.5% 108mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, flavored, fish-shaped vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crackers, flavored, fish-shaped have 2.3 times more Vitamin B1, 5.8 times more Vitamin B2, 2.4 times more Vitamin B9, 12.8 times more Vitamin E and 4.2 times more Vitamin K 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 2.1 times more Vitamin B5 and 5.8 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Crackers, flavored, fish-shaped vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crackers, flavored, fish-shaped have 2.2 times more Calcium, 2.1 times more Iron and 13.9 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 3.1 times more Copper, 3.2 times more Magnesium, 1.7 times more Phosphorus, 6 times more Potassium and 53 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, flavored, fish-shaped have 1.2 times more Fat, 8.1 times more Omega 3, 4.3 times more Omega 6 and 1.4 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 1.5 times more Saturated Fat and 2.1 times more Fiber than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, flavored, fish-shaped as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.