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

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Balsam-pear , Leafy Tips: 1000g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5.4 times more energy per 100g than Balsam-pear , Leafy Tips. It has above average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	7.1% 6.9g	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	25.3% 33g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	% 0.22g	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	NA	38g per day for Men 19-50 years
Protein	8.35% 4.68g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	618% 8.03mg	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	320% 1280μg	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	978% 880mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	223% 2mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	233% 5.36mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24% 893g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain more Vitamin A, 8 times more Vitamin B1, 62.7 times more Vitamin B2, 2.8 times more Vitamin B3, 25.1 times more Vitamin B6, 31.2 times more Vitamin B9 and 40 times more Vitamin C 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 and Vitamin B2
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Balsam-pear , Leafy Tips 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 Balsam-pear , Leafy Tips:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 6.6 times more Sodium than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 34.7 times more Calcium, 7.4 times more Copper, 14.6 times more Iron, 16.3 times more Magnesium, 13.1 times more Manganese, 5.5 times more Phosphorus, 6.9 times more Potassium, 48.3 times more Selenium, 4 times more Zinc and 7.6 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 1.4 times more Fat and 1.6 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 11.3 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 Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.