Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Boiled Balsam-pear , Leafy Tips with Salt: 938g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5 times more energy per 100g than Boiled Balsam-pear , Leafy Tips with Salt. It has above average energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	13.4% 9.75g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	47% 18g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	126% 1134μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	548% 7.13mg	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	10.2% 41μg	206% 825μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	579% 521mg	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	1.24% 0.19mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	209% 1.9mg	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	17.5% 1.4mg	120% 9.56mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	210% 881mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	218% 5.03mg	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	26% 181mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	166% 5644mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	22.5% 831g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Boiled Balsam-pear , Leafy Tips With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Balsam-pear , Leafy Tips with Salt?

Lets compare vitamin content per 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain more Vitamin A, 6.1 times more Vitamin B1, 45.8 times more Vitamin B2, 2.3 times more Vitamin B3, 22.2 times more Vitamin B6, 20.1 times more Vitamin B9, 23.7 times more Vitamin C, 73 times more Vitamin E and 356.8 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 16.3 times more Calcium, 7 times more Copper, 6.8 times more Iron, 16.9 times more Magnesium, 12.3 times more Manganese, 4 times more Phosphorus, 6.4 times more Potassium, 45.3 times more Selenium, 3.2 times more Sodium, 3.8 times more Zinc and 7.1 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5.1 times more Fat than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 18 times more Sugars, 4.2 times more Fiber and 7.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.