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

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Yambean: 790g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.2 times more energy per 100g than Yambean . It has above average energy density when compared to other foods. Raw Yambean having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Yambean	7%	2%	91%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Yambean	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.35% 0.23g	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	53.6% 69.6g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	19.6% 14.2g	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	102% 38.7g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Yambean	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	25.5% 0.33mg	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	177% 159mg	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	24.2% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	1.97% 2.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Yambean	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	9.47% 95mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	42% 0.38mg	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	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	20.6% 0.47mg	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	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	35% 1184mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	3.18% 118g	19.2% 711g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B1 and 2.5 times more Vitamin B3 than Yambean .
• While 300 kcal of Raw Yambean contain 4 times more Vitamin B2, 2.3 times more Vitamin B9, 7.3 times more Vitamin C and 19.5 times more Vitamin E 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 Yambean provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Yambean have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Phosphorus and 23.1 times more Sodium than Yambean .
• While 300 kcal of Raw Yambean contain 3.9 times more Calcium, 1.4 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 1.3 times more Potassium, 29.7 times more Selenium, 1.7 times more Zinc and 6.1 times more Water 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 Yambean contain similar levels of Manganese 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 13.5 times more Fat and 12.2 times more Saturated Fat than Yambean .
• While 300 kcal of Raw Yambean contain 3.3 times more Omega 3, 1.4 times more Carbohydrate, 26.3 times more Sugars and 9 times more Fiber 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 Yambean offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Yambean provide inadequate amounts of Omega 6 in 300 calories.