Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Crackers, rye, wafers, plain

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Crackers, rye, wafers, plain: 89.8g

Crackers, rye, wafers, plain have 2.1 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is 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 Crackers, rye, wafers, plain?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.84% 0.31g	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	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	1.25% 0.91g	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	54% 20.6g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	15.4% 8.62g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	8.88% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	18.7% 0.24mg	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	10% 40.4μg	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	0.1% 0.09mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	4.27% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	46% 0.41mg	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	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	210% 4.8mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.12% 4.5g	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 Crackers, rye, wafers, plain:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 244.8 times more Vitamin C than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.7 times more Vitamin B1, 4.5 times more Vitamin B2 and 3.9 times more Vitamin E 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 Crackers, rye, wafers, plain have similar amounts of Vitamin B9 and Vitamin K per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Crackers, rye, wafers, plain:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more Potassium, 1.5 times more Sodium and 26.2 times more Water than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.5 times more Calcium, 1.5 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 11.8 times more Manganese, 1.7 times more Phosphorus, 114.7 times more Selenium and 3.4 times more Zinc 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 11.8 times more Fat, 20.8 times more Saturated Fat and 1.7 times more Omega 6 than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.4 times more Carbohydrate, 4.8 times more Fiber and 1.8 times more Protein 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 Crackers, rye, wafers, plain have similar amounts of Energy per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, rye, wafers, plain have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.