Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Crackers, saltines, fat-free, low-sodium

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Crackers, saltines, fat-free, low-sodium: 76.3g

Crackers, saltines, fat-free, low-sodium have 2.4 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, saltines, fat-free, low-sodium?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	2.9% 0.49g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	0.4% 0.29g	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	5.42% 2.06g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	5% 0.065mg	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	23.7% 95μg	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% 0mg	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	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	3.1% 3.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	1.68% 16.8mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	12.3% 0.11mg	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	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	4.73% 20mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	21% 0.49mg	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	12.3% 86.3mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	2.6% 87.8mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	43.2% 648mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	6.52% 0.72mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.07% 2.6g	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, saltines, fat-free, low-sodium:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.1 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 1.7 times more Vitamin B1, 7.8 times more Vitamin B2 and 2.3 times more Vitamin B9 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, saltines, fat-free, low-sodium have similar amounts of Vitamin B3 and Vitamin K per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Crackers, saltines, fat-free, low-sodium:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.4 times more Copper, 2.6 times more Magnesium, 2.1 times more Phosphorus, 10 times more Potassium and 45.3 times more Water than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 4.2 times more Iron and 87.7 times more Selenium 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, saltines, fat-free, low-sodium have similar amounts of Manganese, Sodium and Zinc per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, saltines, fat-free, low-sodium 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 7.8 times more Fat, 10.8 times more Saturated Fat and 2.1 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 1.7 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, saltines, fat-free, low-sodium have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.