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

Weight per 300 calories

• Jerusalem-artichokes: 411g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.2 times more energy per unit of mass than Raw Jerusalem-artichokes, which is above average in comparison to other foods. Jerusalem-artichokes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Jerusalem-artichokes	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	0.042% 0.041g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	0.024% 0.004g	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	55% 71.7g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	54.4% 39.5g	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	17.3% 6.58g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	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	13.4% 53.4μg	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	18.3% 16.4mg	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	5.2% 0.78mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	175% 14mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	45.8% 321mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	52% 1763mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	8.66% 321g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Jerusalem-artichokes have 3.6 times more Vitamin B1, 4.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 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 1.3 times more Vitamin C than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Raw Jerusalem-artichokes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Jerusalem-artichokes have 2.1 times more Copper, 10 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium and 2.7 times more Water 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 Manganese, 44.3 times more Sodium and 1.5 times more Zinc than Raw Jerusalem-artichokes.
• 300 calories of Jerusalem-artichokes lack sufficient amounts of Zinc
• Both Raw Jerusalem-artichokes 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 Jerusalem-artichokes have 1.4 times more Carbohydrate, 73 times more Sugars, 1.5 times more Fiber and 1.8 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 232.6 times more Fat and more Saturated Fat than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• Both Raw Jerusalem-artichokes 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.