Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Roasted Soybeans with Salt

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Roasted Soybeans with Salt: 64g

Roasted Soybeans with Salt have 2.9 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.

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Roasted Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	47.6% 8.1g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	3.7% 2.7g	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	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	7.13% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	10.2% 0.13mg	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	33.7% 135μg	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	1.56% 1.4mg	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	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	27% 32.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	8.83% 88.3mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	59% 0.53mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	60% 1.4mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	27.7% 940mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	6.95% 104mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.034% 1.25g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Roasted Soybeans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Roasted Soybeans with Salt?

Lets compare vitamin content per 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Soybeans with Salt:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.6 times more Vitamin B1, 4.4 times more Vitamin B3, 3.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 15.6 times more Vitamin C than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 1.6 times more Vitamin B2, 3.3 times more Vitamin B9 and 7.5 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• 300 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Soybeans with Salt:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 7 times more Sodium than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 3.6 times more Calcium, 2 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 65.6 times more Selenium and 2.7 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Roasted Soybeans with Salt contain similar levels of Potassium per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Carbohydrate than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 1.7 times more Fat, 32.3 times more Omega 3, 15.3 times more Omega 6, 2.6 times more Fiber and 5.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Roasted Soybeans with Salt offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6