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

Weight per 300 calories

• Raw Dried Figs: 121g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Raw Dried Figs have 1.5 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has above average 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 - Raw Dried Figs or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Raw Dried Figs	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	1.16% 1.12g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	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	59% 77g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	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	38% 27.6g	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	% 30g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.084g	% 0.32g	g per day for Men 19-50 years
Fiber	31% 12g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	7.1% 3.98g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Oven-heated 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	8.53% 0.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.82% 0.13mg	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	2.7% 11μg	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% 1.45mg	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	2.8% 0.42mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 18.8μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	30.6% 2.45mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.61mg	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	11.5% 80.7mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	24% 819mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	6.02% 0.66mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.98% 36.2g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Raw Dried Figs have 1.7 times more Vitamin B2 and 4.4 times more Vitamin K 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 2.2 times more Vitamin B1, 5.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 3.8 times more Vitamin B9 and 15.2 times more Vitamin C than Raw Dried Figs.
• 300 calories of Raw Dried Figs have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Dried Figs as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Raw Dried Figs have 8.1 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium and 1.5 times more Manganese 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 2.2 times more Phosphorus and 60.5 times more Sodium than Raw Dried Figs.
• Both Raw Dried Figs and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium and Zinc per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Dried Figs as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Dried Figs have 1.5 times more Carbohydrate, 106.8 times more Sugars, more Fructose and 2.8 times more Fiber 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 8.5 times more Fat and 11.6 times more Saturated Fat than Raw Dried Figs.
• Both Raw Dried Figs and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Protein per 300 calories.
• Both Raw Dried Figs as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.