Comparing Nutrients in 300 calories Crackers, standard snack-type, regular VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Crackers, standard snack-type, regular: 58.8g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Crackers, standard snack-type, regular have 3.5 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.

Which food has more nutrients per 300 calories - Crackers, standard snack-type, regular or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Crackers, standard snack-type, regular	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	16% 15.5g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	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	27.7% 36g	38% 49.2g	130g per day for Men 19-50 years
Sugars	6.64% 4.8g	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	0.24% 0.17g	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	% 0.28g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0.29g	g per day for Men 19-50 years
Fiber	3.56% 1.35g	11% 4.1g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	20.4% 0.24mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	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	13.5% 54μg	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	12% 1.8mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.8μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	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	29.6% 2.37mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	21% 146mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	2.62% 0.29mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, regular vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crackers, standard snack-type, regular have 3.5 times more Vitamin B2, 8.7 times more Vitamin E and 9.4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B3, 3.8 times more Vitamin B5, 10.9 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, standard snack-type, regular vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Crackers, standard snack-type, regular have 2.6 times more Calcium, 1.9 times more Iron and 3.8 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Copper, 4.1 times more Magnesium, 11.2 times more Potassium, 1.7 times more Sodium, 2.4 times more Zinc and 74.7 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, regular have 1.5 times more Fat, 1.3 times more Saturated Fat, 27.7 times more Omega 3, 13 times more Omega 6 and 11.2 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Carbohydrate and 3 times more Fiber than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.