Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Puddings, tapioca, ready-to-eat, fat free

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Puddings, tapioca, ready-to-eat, fat free: 319g

Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more energy per 100g than Puddings, tapioca, ready-to-eat, fat free. It has average energy density when compared to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	1.2% 0.39g	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	0.038% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.1% 3.2mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	52.3% 68g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	62.4% 45.3g	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	0% 0g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Puddings, tapioca, ready-to-eat, fat free	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	3.46% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	1.9% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	4.9% 0.064mg	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	1.6% 6.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.2% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.6% 16mg	1.06% 0.96mg	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	0.21% 0.032mg	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	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	6.4% 0.057mg	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	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	1.53% 0.035mg	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	30% 211mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	6.57% 223mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	39.8% 597mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	4.93% 0.54mg	11mg per day for Men 19-50 years
Water	3.73% 138g	6.58% 243g	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 Puddings, tapioca, ready-to-eat, fat free:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.2 times more Vitamin B1, 13.6 times more Vitamin B3, 9.6 times more Vitamin B5, 6.3 times more Vitamin B6, 10 times more Vitamin B9, 16.5 times more Vitamin C and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 3.1 times more Vitamin B2 and more Vitamin B12 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 Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Puddings, tapioca, ready-to-eat, fat free:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.8 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 9.2 times more Manganese, 3.5 times more Potassium, 1.2 times more Sodium and 1.3 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 6.2 times more Calcium, 1.3 times more Phosphorus and 1.8 times more Water 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 Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 9.2 times more Fat, 6.6 times more Saturated Fat, 81.8 times more Omega 6 and more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 1.4 times more Carbohydrate and 104.9 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Energy and Protein per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.