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

Weight per 300 calories

• Falafel: 90g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Falafel has 2.1 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 - Falafel or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Falafel	16%	47%	37%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Falafel	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	16.5% 16g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.62% 0.45g	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	22% 28.7g	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	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	21.4% 12g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Falafel	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	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	11.5% 0.15mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.26% 0.26mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.66% 0.11mg	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	21% 83.8μg	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	1.6% 1.44mg	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	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

	Falafel	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.86% 48.6mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	38.5% 3.1mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	24.7% 173mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	15.5% 527mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.84% 31g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Falafel have 2.6 times more Vitamin B2 and 2 times more Vitamin B9 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, 4.2 times more Vitamin B3, 3.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 15.3 times more Vitamin C than Home prepared Falafel.
• 300 calories of Falafel have insufficient amounts of Vitamin B3, 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 Home prepared Falafel as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

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

• 300 calories of Falafel have 2.2 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese and 1.8 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 Potassium and 2.8 times more Sodium than Home prepared Falafel.
• Both Falafel and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper and Phosphorus per 300 calories.
• Both Home prepared Falafel 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 Falafel have 1.7 times more Fat, 3 times more Omega 3 and 2.6 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 1.8 times more Carbohydrate than Home prepared Falafel.
• Both Falafel and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Home prepared Falafel as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 300 calories.