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

Weight per 300 calories

• Dried Pepeao: 101g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Dried Pepeao has 2 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dried Pepeao	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	0.46% 0.44g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	NA	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	NA	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	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	62.7% 81.6g	38% 49.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	NA	11% 4.1g	38g per day for Men 19-50 years
Protein	8.66% 4.85g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	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	69.3% 0.83mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.02mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	433% 21.6mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	40.3% 161μg	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	1.57% 1.4mg	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	NA	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.4% 114mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	567% 5.1mg	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	77.3% 6.2mg	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	50.4% 1.16mg	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	16.7% 117mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.5mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	69% 7.57mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	3.73% 138g	3700g per day for Men 19-50 years

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

• Dried Pepeao has 3.8 times more Vitamin B1, 4.6 times more Vitamin B2, 23.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B3 and 11.2 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Pepeao has 4.3 times more Calcium, 32.3 times more Copper, 4.9 times more Iron, 3.4 times more Magnesium, 3.6 times more Manganese, 44.4 times more Selenium and 10.8 times more Zinc 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 Phosphorus, 10.2 times more Sodium and 12.3 times more Water than Dried Pepeao.
• Both Dried Pepeao and 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:

• Dried Pepeao has 1.7 times more Carbohydrate than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 23.1 times more Fat than Dried Pepeao.
• Both Dried Pepeao and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Pepeao as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.