Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Raw European Chestnuts

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Raw European Chestnuts: 141g

Raw European Chestnuts have 1.3 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is above average 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 Raw European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Raw European Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	8.36% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	6.6% 1.12g	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	49.3% 64g	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	30% 11.4g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	40.7% 0.53mg	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	22% 87.3μg	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	67.3% 60.6mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	70% 0.63mg	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	17.8% 1.42mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	58.3% 1.34mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	21.5% 730mg	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	0.28% 4.23mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	6.66% 0.73mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.85% 68.5g	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 Raw European Chestnuts:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C 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 as well as Raw European Chestnuts 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 Raw European Chestnuts:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Phosphorus, 1.2 times more Potassium, 172.4 times more Sodium and 1.7 times more Water than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.6 times more Calcium, 2.3 times more Copper and 3.3 times more Manganese 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 Raw European Chestnuts have similar amounts of Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3 times more Fat, 3.4 times more Saturated Fat and 1.4 times more Protein than Raw European Chestnuts.
• While Raw European Chestnuts contain 4 times more Omega 3, 2.1 times more Omega 6, 1.3 times more Carbohydrate and 2.7 times more Fiber 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 Raw European Chestnuts have similar amounts of Energy per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.