Comparing Nutrients in 300 calories Dried Butternuts VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Weight per 300 calories

• Dried Butternuts: 49g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 138g

Dried Butternuts have 2.8 times more energy per 100g than Oven-heated Frozen Cottage-cut French Fried Potatoes. It has very high energy density when compared to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

Discover which food has more nutrients per 300 calories - Dried Butternuts or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Dried Butternuts	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	NA	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	4.98% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.54% 5.9g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.06% 2.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	25.7% 0.33mg	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	8.1% 32.4μg	5.85% 23.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.74% 1.57mg	14.5% 13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	2.6% 26mg	1.38% 13.8mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	30.6% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.88% 35.2μg	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	24.6% 1.97mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	18% 0.42mg	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	31.2% 219mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	1% 0.55μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	4.13% 62mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.13% 0.56mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	1.97% 72.8g	3700g per day for Men 19-50 years

Dried Butternuts VS Oven-heated Frozen Cottage-cut French Fried Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 300 calories of Dried Butternuts have 1.4 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 300 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 6.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 8.3 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B3 and Vitamin C
• 300 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B9
• Both Dried Butternuts as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 300 calories of Dried Butternuts have 3.8 times more Magnesium, 7.7 times more Manganese, 2.4 times more Phosphorus, 15.3 times more Selenium and 2.7 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 300 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 3.2 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Selenium and Zinc
• Both Dried Butternuts as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 2.5 times more Fat, 19.5 times more Omega 6 and 2.6 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 300 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 8.4 times more Saturated Fat, 7.9 times more Carbohydrate and 1.9 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6