Comparing Nutrients in 300 calories Cooked Corn Pasta VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Cooked Corn Pasta: 238g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more energy per unit of mass than Cooked Corn Gluten-free Pasta, which is above average in comparison to other foods. Cooked Corn Pasta having average energy density.

Which food has more nutrients per 300 calories - Cooked Corn Pasta or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Corn Pasta	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	1.8% 1.74g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	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	51% 66.5g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	11% 6.26g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	3.57% 14.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.24% 2.4mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	7.44% 0.6mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	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	26% 181mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	2.17% 74mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	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	13.6% 1.5mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.18% 118g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Vitamin B1, 3 times more Vitamin B3, 3 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Cooked Corn Gluten-free Pasta as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Cooked Corn Pasta vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Corn Gluten-free Pasta has 1.6 times more Magnesium, 35.8 times more Selenium, 2 times more Zinc and 1.4 times more Water 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 1.8 times more Copper, 2.3 times more Iron, 11.9 times more Potassium and more Sodium than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese and Phosphorus per 300 kcal.
• Both Cooked Corn Gluten-free Pasta as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Corn Gluten-free Pasta has 1.4 times more Omega 6, 1.3 times more Carbohydrate, 2.7 times more Fiber and 1.3 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 5.5 times more Fat and 8.3 times more Saturated Fat than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Cooked Corn Gluten-free Pasta as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.