Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled European Chestnuts

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Boiled European Chestnuts: 229g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	6.56% 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	49% 63.6g	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	8.18% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.25% 2.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	28.2% 0.34mg	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	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	41% 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	21.8% 87μg	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	68% 61mg	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	NA	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	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	120% 1.1mg	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	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	29.4% 124mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	85% 1.96mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	48% 1637mg	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	4.12% 62mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	3.73% 138g	4.2% 156g	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 Boiled European Chestnuts:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.9 times more Vitamin C 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 Boiled and Steamed European Chestnuts 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 Boiled European Chestnuts:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 11.6 times more Sodium and 1.2 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 3.9 times more Calcium, 6.8 times more Copper, 3.1 times more Iron, 2.9 times more Magnesium, 6.1 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Potassium 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 Steamed European Chestnuts have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.2 times more Fat and 4.3 times more Saturated Fat than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 4 times more Omega 3, 2.1 times more Omega 6 and 1.3 times more Carbohydrate 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 Steamed European Chestnuts have similar amounts of Energy and Protein per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.