Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 117g

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.8 times more energy per unit of mass than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is high in comparison to other foods. Frozen Crinkle Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	NA	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	36% 47g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	4.8% 3.48g	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	2.5% 1.8g	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	% 1.46g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.1g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	12.6% 0.16mg	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	9.05% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.6% 16mg	NA	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	4.05% 0.61mg	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	14.4% 0.13mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	34% 0.78mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	5.66% 193mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	8.17% 0.9mg	11mg per day for Men 19-50 years
Water	3.73% 138g	1.4% 52g	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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.3 times more Vitamin B1 and 3 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.2 times more Copper, 1.2 times more Iron, 4.1 times more Potassium and 2.6 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.8 times more Calcium, 2.4 times more Manganese, 10.5 times more Selenium and 1.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Magnesium, Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.2 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 8.1 times more Sugars and 1.4 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.