Comparing Nutrients in 300 calories Frozen Cross Cut French Fried Potatoes VS Canned Ginger Root, Pickled, With Artificial Sweetener

Weight per 300 calories

• Frozen Cross Cut French Fried Potatoes: 160g
• Canned Ginger Root, Pickled, With Artificial Sweetener: 1500g

Frozen Cross Cut French Fried Potatoes have 9.4 times more energy per 100g than Canned Ginger Root, Pickled, With Artificial Sweetener. It has above average energy density when compared to other foods. Canned Ginger Root, Pickled, With Artificial Sweetener having very low energy density.

Which food has more nutrients per 300 calories - Frozen Cross Cut French Fried Potatoes or Canned Ginger Root, Pickled, With Artificial Sweetener?

Macros Ratio

	Protein	Fat	Carbs
Frozen Cross Cut French Fried Potatoes	6%	47%	47%
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%

Macro Nutrients

	Frozen Cross Cut French Fried Potatoes	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.3% 37g	55.7% 72.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	0% 0g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	103% 39g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	8.84% 4.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Cross Cut French Fried Potatoes	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42.7% 0.56mg	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	NA	3.75% 15μg	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	10% 9.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cross Cut French Fried Potatoes	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Calcium	2.1% 21mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	NA	30% 0.27mg	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	17.4% 1.4mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	NA	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	305% 7.02mg	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	NA	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	14.6% 497mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	906% 13590mg	1500mg per day for Men 19-50 years
Zinc	NA	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.7% 100g	37.4% 1385g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Cross Cut French Fried Potatoes vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Frozen Cross Cut French Fried Potatoes, Unprepared have more Vitamin C than Canned Ginger Root, Pickled, With Artificial Sweetener.

Comparing minerals per 300 calories for Frozen Cross Cut French Fried Potatoes vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Canned Ginger Root, Pickled, With Artificial Sweetener contains 53.2 times more Calcium, 3 times more Iron, 21.6 times more Sodium and 13.8 times more Water than Frozen Cross Cut French Fried Potatoes, Unprepared.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Cross Cut French Fried Potatoes, Unprepared have 10.7 times more Fat and 7.5 times more Saturated Fat than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 2 times more Carbohydrate and 10.6 times more Fiber than Frozen Cross Cut French Fried Potatoes, Unprepared.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Energy and Protein per 300 kcal.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.