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

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Black Currants: 476g

Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more energy per 100g than Black Currants. It has average energy density when compared to other foods. Raw European Black Currants having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Black Currants	8%	5%	87%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Black Currants	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	3% 0.51g	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	56.3% 73.2g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	NA	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	NA	38g per day for Men 19-50 years
Protein	8.6% 4.8g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Black Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.35% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	24% 0.31mg	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	958% 862mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.37% 0.21mg	31.7% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Black Currants	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	45.5% 0.41mg	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	92% 7.33mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	27.2% 114mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	53% 1.2mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	45% 1533mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	NA	55μg per day for Men 19-50 years
Sodium	48% 717mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.73% 138g	10.5% 390g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.1 times more Vitamin B3 and 1.3 times more Vitamin B6 than Black Currants.
• While 300 kcal of Raw European Black Currants contain more Vitamin A, 3.1 times more Vitamin B2, 2.1 times more Vitamin B5, 54.5 times more Vitamin C and 23.2 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Black Currants provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 75.3 times more Sodium than Black Currants.
• While 300 kcal of Raw European Black Currants contain 9.8 times more Calcium, 2.6 times more Copper, 5.8 times more Iron, 2.6 times more Magnesium, 3.8 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 1.8 times more Zinc and 2.8 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

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.3 times more Fat and 15.9 times more Saturated Fat than Black Currants.
• While 300 kcal of Raw European Black Currants contain 10.4 times more Omega 3, 1.5 times more Carbohydrate and 1.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Black Currants offer comparable quantities of Energy 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 European Black Currants provide inadequate amounts of Omega 6 in 300 calories.