Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Cracker, meal

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Cracker, meal: 78.3g

Cracker, meal has 2.6 times more energy per unit of mass than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is high in comparison to other foods. Frozen Crinkle Cut French Fried Potatoes with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cracker, meal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	1.9% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	3.15% 0.53g	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	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	0.36% 0.26g	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	5.36% 2.04g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cracker, meal	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	45.4% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	2.35% 0.031mg	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	26.6% 107μg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	0.2% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cracker, meal	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	19.6% 0.18mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	4.48% 18.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	32% 0.74mg	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	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	0.84% 12.5mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.16% 5.95g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Cracker, Meal Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.5 times more Vitamin B5, 13.2 times more Vitamin B6 and more Vitamin C than Cracker, meal.
• While 300 kcal of Cracker, meal contain 2.5 times more Vitamin B1, 4.8 times more Vitamin B2 and 1.7 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cracker, meal 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
• 300 calories of Cracker, meal have insufficient amounts of Vitamin B6 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Magnesium, 2 times more Phosphorus, 8.7 times more Potassium, 57.2 times more Sodium and 1.3 times more Zinc than Cracker, meal.
• While 300 kcal of Cracker, meal contain 2.9 times more Iron, 2.3 times more Manganese and 32.2 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cracker, meal contain similar levels of Copper per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• 300 calories of Cracker, meal lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cracker, meal lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 7.7 times more Fat, 12.1 times more Saturated Fat and 2 times more Fiber than Cracker, meal.
• While 300 kcal of Cracker, meal contain 1.3 times more Carbohydrate and 1.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cracker, meal offer comparable quantities of Energy per 300 calories.
• 300 calories of Cracker, meal provide inadequate amounts of Fiber
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cracker, meal provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.