Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Wheat Bran

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Wheat Bran: 139g

Crude Wheat Bran has 1.5 times more energy per unit of mass than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is above average 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 Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Wheat Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	16.7% 2.83g	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	69% 89.6g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	0.79% 0.57g	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	156% 59.4g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Wheat Bran	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	139% 1.8mg	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	27.4% 110μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.37% 0.21mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Wheat Bran	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	154% 1.4mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	694% 16mg	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	201% 1407mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	0.19% 2.78mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	92% 10mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.37% 13.7g	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 Wheat Bran:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Vitamin C and 1.6 times more Vitamin K than Crude Wheat Bran.
• While Crude Wheat Bran contains 3.3 times more Vitamin B1, 10.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3.3 times more Vitamin B5, 4.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 10.1 times more Vitamin E 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 Crude Wheat Bran 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 Wheat Bran:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 258.2 times more Sodium and 10 times more Water than Crude Wheat Bran.
• While Crude Wheat Bran contains 3.8 times more Calcium, 8.8 times more Copper, 11.5 times more Iron, 19.7 times more Magnesium, 49.5 times more Manganese, 8.5 times more Phosphorus, 2.1 times more Potassium, 104.9 times more Selenium and 14.5 times more Zinc 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 1.7 times more Fat and 2.9 times more Saturated Fat than Crude Wheat Bran.
• While Crude Wheat Bran contains 7.1 times more Omega 3, 5.4 times more Omega 6, 1.8 times more Carbohydrate, 14.5 times more Fiber and 4.5 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 Crude Wheat Bran have similar amounts of Energy per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.