Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Unsweetened Ready-to-drink Coconut Water: 1667g

Frozen Crinkle Cut French Fried Potatoes with Salt have 8.1 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has average energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	90% 65.3g	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	0% 0g	49% 35.7g	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	% 0.14g	% 13.7g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 16g	g per day for Men 19-50 years
Fiber	11% 4.1g	0% 0g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	6.55% 3.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	0% 0mg	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	16% 63.7μg	0% 0μg	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	17.6% 16mg	183% 165mg	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	1.37% 0.21mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	15% 0.13mg	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	16% 1.27mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	160% 3.7mg	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	23.8% 166mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	3.73% 138g	43% 1584g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Unsweetened Ready-to-drink Coconut Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Unsweetened Ready-to-drink Coconut Water?

Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Unsweetened Ready-to-drink Coconut Water:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 2.3 times more Vitamin B1 and 10.4 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Unsweetened Ready-to-drink Coconut Water:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.5 times more Iron, 2 times more Phosphorus, 1.7 times more Sodium and 2.1 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 4.4 times more Calcium, 2.3 times more Magnesium, 11.4 times more Manganese, 3.5 times more Potassium and 11.5 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Unsweetened Ready-to-drink Coconut Water contain similar levels of Copper per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 300 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have more Fat, more Saturated Fat, more Fiber and 1.3 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.4 times more Carbohydrate, 151.4 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy per 300 calories.
• 300 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.