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

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Cooked Frozen Kale: 833g

Frozen Crinkle Cut French Fried Potatoes with Salt have 4.1 times more energy per 100g than Cooked Frozen Kale. It has average energy density when compared to other foods. Boiled and Drained Frozen Kale having low energy density.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Cooked Frozen Kale?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	12.6% 2.15g	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	34% 44g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	14% 10g	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	4.83% 3.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 2.1g	g per day for Men 19-50 years
Fiber	11% 4.1g	50.4% 19g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	40.4% 0.53mg	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	135% 542μg	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	165% 148mg	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	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	62% 0.56mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	196% 4.5mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	3.73% 138g	20.2% 749g	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 Cooked Frozen Kale:

• Boiled and Drained Frozen Kale contains more Vitamin A, 2.4 times more Vitamin B1, 15.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 8.5 times more Vitamin B9, 9.4 times more Vitamin C, 65.3 times more Vitamin E and 808.2 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 and Boiled and Drained Frozen Kale have similar amounts of Vitamin B3 per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.4 times more Sodium than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 46.8 times more Calcium, 3.5 times more Copper, 5.5 times more Iron, 4.8 times more Magnesium, 14 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 8.1 times more Selenium, 3.2 times more Zinc and 5.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more Saturated Fat than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 85.2 times more Omega 3, 4.1 times more Omega 6, 23.4 times more Sugars, more Fructose, 4.7 times more Fiber and 5.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Frozen Kale 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 Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.