Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 63.3g

Cookies, gluten-free, chocolate sandwich, with creme filling have 3.2 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 Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	6.5% 1.1g	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	37% 48g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	42.8% 31g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 30g	g per day for Men 19-50 years
Fiber	11% 4.1g	4.16% 1.6g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	2.48% 1.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate sandwich, with creme filling	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	2.64% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	1.54% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	1.9% 0.095mg	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	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	9.75% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	13.5% 16.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	18.4% 0.17mg	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	22.2% 1.78mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	6.03% 25.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	14% 0.33mg	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	6.33% 44.3mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	2.92% 99mg	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	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.049% 1.8g	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 Cookies, gluten-free, chocolate sandwich, with creme filling:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.9 times more Vitamin B1, 1.6 times more Vitamin B2, 17.8 times more Vitamin B3, 9.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 7.1 times more Vitamin E and 3.8 times more Vitamin K 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 Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Magnesium, 3.8 times more Phosphorus, 7.9 times more Potassium, 4.1 times more Sodium, 1.7 times more Zinc and 76.7 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.4 times more Iron than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Copper and Manganese per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, chocolate sandwich, with creme filling 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 2.6 times more Fiber and 3.5 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.9 times more Saturated Fat, 2.1 times more Omega 6 and 71.9 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 Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.