Comparing Nutrients in 300 calories Canned Ginger Root, Pickled, With Artificial Sweetener VS Frozen Cross Cut French Fried Potatoes

Weight per 300 calories

• Canned Ginger Root, Pickled, With Artificial Sweetener: 1500g
• Frozen Cross Cut French Fried Potatoes: 160g

Frozen Cross Cut French Fried Potatoes, Unprepared have 9.4 times more energy per unit of mass than Canned Ginger Root, Pickled, With Artificial Sweetener, which is above average in comparison to other foods. Canned Ginger Root, Pickled, With Artificial Sweetener having very low energy density.

Which food has more nutrients per 300 calories - Canned Ginger Root, Pickled, With Artificial Sweetener or Frozen Cross Cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%
Frozen Cross Cut French Fried Potatoes	6%	47%	47%

Macro Nutrients

	Canned Ginger Root, Pickled, With Artificial Sweetener	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	13% 4.16g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.5g	28.3% 37g	130g per day for Men 19-50 years
Sugars	0% 0g	1.1% 0.79g	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% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	103% 39g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	8.84% 4.95g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Canned Ginger Root, Pickled, With Artificial Sweetener	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.06% 0.33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	NA	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	3.75% 15μg	NA	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	0% 0mg	10% 9.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginger Root, Pickled, With Artificial Sweetener	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	111% 1110mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	NA	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	52.5% 4.2mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	NA	420mg per day for Men 19-50 years
Manganese	305% 7.02mg	NA	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	4.3% 30mg	NA	700mg per day for Men 19-50 years
Potassium	16% 540mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	906% 13590mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	NA	11mg per day for Men 19-50 years
Water	37.4% 1385g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Ginger Root, Pickled, With Artificial Sweetener vs Frozen Cross Cut French Fried Potatoes:

• Frozen Cross Cut French Fried Potatoes, Unprepared contain more Vitamin C than Canned Ginger Root, Pickled, With Artificial Sweetener.

Comparing minerals per 300 calories for Canned Ginger Root, Pickled, With Artificial Sweetener vs Frozen Cross Cut French Fried Potatoes:

• Canned Ginger Root, Pickled, With Artificial Sweetener has 53.2 times more Calcium, 3 times more Iron, 21.6 times more Sodium and 13.8 times more Water than Frozen Cross Cut French Fried Potatoes, Unprepared.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener and Frozen Cross Cut French Fried Potatoes, Unprepared have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Ginger Root, Pickled, With Artificial Sweetener has 2 times more Carbohydrate and 10.6 times more Fiber than Frozen Cross Cut French Fried Potatoes, Unprepared.
• While Frozen Cross Cut French Fried Potatoes, Unprepared contain 10.7 times more Fat and 7.5 times more Saturated Fat than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener and Frozen Cross Cut French Fried Potatoes, Unprepared have similar amounts of Energy and Protein per 300 kcal.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener as well as Frozen Cross Cut French Fried Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.