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

Weight per 300 calories

• Prepared Yellow Mustard: 500g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.7 times more energy per unit of mass than Prepared Yellow Mustard, which is above average in comparison to other foods. Prepared Yellow Mustard having low energy density.

Which food has more nutrients per 300 calories - Prepared Yellow Mustard or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Prepared Yellow Mustard	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	17.2% 16.7g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	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	22.4% 29g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	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	1.6% 1.15g	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	% 2.35g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 0.32g	g per day for Men 19-50 years
Fiber	52.6% 20g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.8% 0.89mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	8.75% 35μg	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	1.67% 1.5mg	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	12% 1.8mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	31.5% 315mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.19% 7.5μg	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	101% 8.05mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	77% 540mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	368% 5520mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	11.3% 419g	3.18% 118g	3700g per day for Men 19-50 years

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

• Prepared Yellow Mustard has 3.9 times more Vitamin B1, 6.1 times more Vitamin B2, 1.4 times more Vitamin B5, 9.7 times more Vitamin E and 1.6 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B3 and 14.7 times more Vitamin C than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Prepared Yellow Mustard 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 kcal.

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

• Prepared Yellow Mustard has 13 times more Calcium, 1.4 times more Copper, 5.8 times more Iron, 4.6 times more Magnesium, 5.2 times more Manganese, 3 times more Phosphorus, 898.9 times more Selenium, 7.6 times more Sodium, 4.3 times more Zinc and 3.6 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Prepared Yellow Mustard and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared Yellow Mustard has 1.7 times more Fat, 55.8 times more Omega 3, 3.4 times more Omega 6, 8.5 times more Sugars, 4.7 times more Fiber and 4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Saturated Fat and 1.8 times more Carbohydrate than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Prepared Yellow Mustard as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.