Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Stir-Fried White Mushrooms

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Stir-Fried White Mushrooms: 1154g

Frozen Crinkle Cut French Fried Potatoes with Salt have 5.6 times more energy per 100g than Stir-Fried White Mushrooms. It has average energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	11% 1.85g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.1g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Stir-Fried White Mushrooms	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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	37.3% 0.48mg	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	57.7% 231μg	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	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.37% 0.21mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	373% 3.36mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	23.6% 0.54mg	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	173% 1212mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	3.73% 138g	28.4% 1051g	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 Stir-Fried White Mushrooms:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Vitamin C and more Vitamin K than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 5.1 times more Vitamin B1, 70.3 times more Vitamin B2, 10.5 times more Vitamin B3, 18.2 times more Vitamin B5, 3.6 times more Vitamin B9 and more Vitamin D than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Stir-Fried White Mushrooms have similar amounts of Vitamin B6 per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Stir-Fried White Mushrooms:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.2 times more Sodium than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.7 times more Calcium, 21.2 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 7.3 times more Phosphorus, 5.9 times more Potassium, 156.1 times more Selenium, 9.4 times more Zinc and 7.6 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 2.7 times more Fat and 5.6 times more Saturated Fat than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 3.5 times more Omega 6, 5.1 times more Fiber and 8.6 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 Stir-Fried White Mushrooms have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.