Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Reduced Calorie With Whitener Instant Coffee

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Reduced Calorie With Whitener Instant Coffee: 59g

Reduced Calorie With Whitener Instant Coffee has 3.5 times more energy per unit of mass than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is very high in comparison to other foods. Frozen Crinkle Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Reduced Calorie With Whitener Instant Coffee?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	46.3% 15g	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	2% 0.34g	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	27% 35.3g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	48% 34.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	0.78% 0.29g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	2.06% 1.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.065% 0.59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	0% 0mg	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	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	0.012% 0.001mg	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	0.15% 0.59μg	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	0% 0mg	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	1.02% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	1.87% 2.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	0.72% 0.006mg	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	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	0.28% 1.18mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	0.28% 0.006mg	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	11.4% 79.6mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	0.11% 0.012mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.098% 3.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Reduced Calorie With Whitener Instant Coffee:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Vitamin B1, more Vitamin B2, 39.7 times more Vitamin B3, 1561.9 times more Vitamin B5, more Vitamin B6, 108.1 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Reduced Calorie With Whitener Instant Coffee.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Reduced Calorie With Whitener Instant Coffee:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 24.4 times more Copper, 36 times more Iron, 36.6 times more Magnesium, 49.8 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, more Sodium, 59.3 times more Zinc and 38 times more Water than Reduced Calorie With Whitener Instant Coffee.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Omega 6, 1.4 times more Carbohydrate, 13.9 times more Fiber and 4.2 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 1.7 times more Fat, 5.8 times more Saturated Fat and 80.6 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Reduced Calorie With Whitener Instant Coffee have similar amounts of Energy per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.