Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, gluten-free, chocolate wafer

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Cookies, gluten-free, chocolate wafer: 55.5g

Cookies, gluten-free, chocolate wafer have 3.4 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 Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	6.96% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	26.8% 35g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	31.4% 22.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 20.6g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	2.33% 0.89g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	4.02% 2.25g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate wafer	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	4.77% 0.24mg	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	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	1.24% 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	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	6.04% 60.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	16% 0.14mg	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	25.4% 2.04mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	9.9% 0.23mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	5.55% 189mg	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	4.5% 67.7mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	3.93% 0.43mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.021% 0.76g	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 Cookies, gluten-free, chocolate wafer:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.8 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, gluten-free, chocolate wafer:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more Copper, 2.3 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 4.7 times more Potassium, 10.8 times more Sodium, 1.7 times more Zinc and 154.7 times more Water than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 2.5 times more Calcium and 1.5 times more Iron than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Carbohydrate, 4.8 times more Fiber and 2.1 times more Protein than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.8 times more Fat, 4.2 times more Saturated Fat, 2.1 times more Omega 3, 2.2 times more Omega 6 and 42.1 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 Cookies, gluten-free, chocolate wafer have similar amounts of Energy per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.