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

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Frozen Cauliflower: 1250g

Frozen Crinkle Cut French Fried Potatoes with Salt have 6.1 times more energy per 100g than Frozen Cauliflower. It has average energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	2.13% 0.36g	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	45% 58.5g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	38.3% 27.8g	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	75.7% 28.8g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	118% 1.54mg	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	200% 800μg	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	678% 610mg	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	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	43% 0.39mg	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	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	107% 2.46mg	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	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.73% 138g	31.3% 1156g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Frozen Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Frozen Cauliflower?

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

• 300 kcal of Frozen Cauliflower, Unprepared contain 2.9 times more Vitamin B1, 11.5 times more Vitamin B2, 1.8 times more Vitamin B5, 3.8 times more Vitamin B6, 12.6 times more Vitamin B9, 38.6 times more Vitamin C and 42.9 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Cauliflower provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Sodium than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 10.3 times more Calcium, 2.4 times more Copper, 5.3 times more Iron, 3.5 times more Magnesium, 7.6 times more Manganese, 2.6 times more Phosphorus, 3.1 times more Potassium, 9.7 times more Selenium, 3 times more Zinc and 8.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 3 times more Fat and 5 times more Saturated Fat than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 37.3 times more Omega 3, 64.3 times more Sugars, 7 times more Fiber and 5.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in 300 calories.