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

Weight per 300 calories

• Soybean Oil: 34g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Soybean Oil has 5.5 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high 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 - Soybean Oil or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soybean Oil	0%	100%	0%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Soybean Oil	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	35% 34g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	0% 0g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	0% 0g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Soybean Oil	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	0% 0mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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	18.5% 2.78mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.4μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Oil	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0.21% 0.017mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	0.031% 0.003mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0% 0g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soybean Oil have 14.9 times more Vitamin E and 14.6 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 more Vitamin B1, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Salad or Cooking Soybean Oil.
• 300 calories of Soybean Oil have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Salad or Cooking Soybean Oil as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin D in 300 calories.

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

• 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Copper, 82.4 times more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Sodium and 219.6 times more Zinc than Salad or Cooking Soybean Oil.
• 300 calories of Soybean Oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Salad or Cooking Soybean Oil 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 Soybean Oil have 3.6 times more Fat, 2.6 times more Saturated Fat, 68.7 times more Omega 3 and 32.8 times more Omega 6 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 more Carbohydrate, more Fiber and more Protein than Salad or Cooking Soybean Oil.
• Both Soybean Oil and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Soybean Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6