Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1154g

Frozen Crinkle Cut French Fried Potatoes with Salt have 5.6 times more energy per 100g than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY. It has average energy density when compared to other foods. Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	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	0.036% 0.012g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	NA	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	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	80% 58g	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	46% 33.5g	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	% 19.6g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 2.3g	g per day for Men 19-50 years
Fiber	11% 4.1g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	15% 8.42g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.5μg	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	1.88% 0.3mg	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	NA	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	422% 380mg	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	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	11.5% 0.1mg	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	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	15.6% 0.36mg	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	6.6% 46mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	16% 542mg	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	1.54% 23mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	3.73% 138g	29.3% 1082g	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 Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Vitamin B1, more Vitamin B2, 14.7 times more Vitamin B3, more Vitamin B6 and 3.7 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 24 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY 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 Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Copper, 2.8 times more Iron, 1.2 times more Magnesium, 3.6 times more Phosphorus, 1.4 times more Potassium, 31.1 times more Sodium and 3 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 1.7 times more Calcium and 7.8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have similar amounts of Manganese per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Fat and 222.4 times more Saturated Fat than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 1.4 times more Carbohydrate, 134.2 times more Sugars, more Fructose, 2 times more Fiber and 1.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have similar amounts of Energy per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.