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

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Swiss Chard: 1579g

Frozen Crinkle Cut French Fried Potatoes with Salt have 7.7 times more energy per 100g than Swiss Chard. It has average energy density when compared to other foods. Raw Swiss Chard having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Swiss Chard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	5.85% 0.99g	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	24% 17.4g	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	66.5% 25.3g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	537% 4832μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	120% 1.56mg	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	55.3% 221μg	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	526% 474mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	10921% 13105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Swiss Chard	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	80.5% 805mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	314% 2.83mg	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	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	305% 1279mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	251% 5.78mg	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	104% 726mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	176% 5984mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	224% 3363mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	3.73% 138g	39.5% 1463g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Swiss Chard contain more Vitamin A, 2.9 times more Vitamin B1, 18.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 3.9 times more Vitamin B6, 3.5 times more Vitamin B9, 29.9 times more Vitamin C, 145.2 times more Vitamin E and 3037.1 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Swiss Chard contain 30.1 times more Calcium, 17.9 times more Copper, 22.3 times more Iron, 29.6 times more Magnesium, 17.9 times more Manganese, 4.4 times more Phosphorus, 7.7 times more Potassium, 13.8 times more Selenium, 4.7 times more Sodium, 8.1 times more Zinc and 10.6 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 3.2 times more Fat and 5.4 times more Saturated Fat than Swiss Chard.
• While 300 kcal of Raw Swiss Chard contain 3.4 times more Omega 3, 40.3 times more Sugars, 6.1 times more Fiber and 5.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Swiss Chard 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 Raw Swiss Chard provide inadequate amounts of Omega 6 in 300 calories.