Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS French Vanilla Cafe Instant Coffee KRAFT

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• French Vanilla Cafe Instant Coffee KRAFT: 62.4g

French Vanilla Cafe Instant Coffee KRAFT has 3 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or French Vanilla Cafe Instant Coffee KRAFT?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	8.97% 2.87g	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	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	46.7% 34g	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	2.3% 0.87g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	0% 0mg	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	1.24% 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	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	0.75% 7.5mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	NA	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	2.57% 0.21mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	NA	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	NA	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	NA	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	NA	11mg per day for Men 19-50 years
Water	3.18% 118g	0.025% 0.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs French Vanilla Cafe Instant Coffee KRAFT:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Vitamin C than French Vanilla Cafe Instant Coffee KRAFT.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs French Vanilla Cafe Instant Coffee KRAFT:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.8 times more Iron, 1.4 times more Phosphorus, 2.6 times more Potassium, 2.9 times more Sodium and 125.6 times more Water than French Vanilla Cafe Instant Coffee KRAFT.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.9 times more Fiber and 3 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 1.3 times more Fat, 1.4 times more Saturated Fat and 62.7 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.