Comparing Nutrients in 300 calories Papayas VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Papayas: 698g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.4 times more energy per unit of mass than Raw Papayas, which is average in comparison to other foods. Papayas having low energy density.

Which food has more nutrients per 300 calories - Papayas or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Papayas	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	1.87% 1.8g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	38% 49.2g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	0.6% 0.43g	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	36% 26g	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	% 28.5g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.29g	g per day for Men 19-50 years
Fiber	31.2% 12g	11% 4.1g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Papayas	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	36.4% 328μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	31% 0.4mg	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	64.5% 258μg	16% 63.7μg	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	472% 425mg	17.6% 16mg	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	14% 2.1mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	17.6% 0.16mg	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	22% 1.74mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	14% 0.32mg	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	9.97% 69.8mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	37.3% 1270mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.2μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	3.72% 56mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	5.07% 0.56mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	16.6% 614g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Papayas vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Papayas have more Vitamin A, 2.5 times more Vitamin B2, 1.4 times more Vitamin B5, 4.1 times more Vitamin B9, 26.9 times more Vitamin C, 10.2 times more Vitamin E and 4.2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Papayas.
• Both Raw Papayas as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Papayas vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Papayas have 5.2 times more Calcium, 2 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 1.6 times more Potassium, 4.1 times more Selenium and 4.5 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Phosphorus, 12.8 times more Sodium and 1.3 times more Zinc than Raw Papayas.
• Both Raw Papayas and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Papayas have 10 times more Omega 3, 1.5 times more Carbohydrate, 126.4 times more Sugars, more Fructose and 2.9 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.7 times more Fat, 4.5 times more Saturated Fat, 6.8 times more Omega 6 and 1.5 times more Protein than Raw Papayas.
• Both Raw Papayas and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Raw Papayas as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.