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

Weight per 300 calories

• Dry Mashed Potatoes Flakes: 84.7g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Dry Mashed Potatoes Flakes have 2.2 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.43% 0.023g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.8g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	3.93% 2.85g	0.75% 0.54g	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	1.15% 0.83g	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	% 0.75g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.84g	% 0.32g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	12.6% 7.07g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.094% 0.85μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.8% 0.84mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.76mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	24.7% 0.32mg	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	9.75% 39μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.3% 68.6mg	24.4% 22mg	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	0.17% 0.025mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.3% 23mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	13% 1.03mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	5.93% 0.14mg	17.7% 0.41mg	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	19% 132mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	27.4% 931mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.4μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	4.35% 65.3mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.15% 5.58g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Dry Mashed Potatoes Flakes have 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 3.1 times more Vitamin C and 1.7 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Dry Mashed Potatoes Flakes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Dehydrated Mashed Potatoes Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Dry Mashed Potatoes Flakes have 60.9 times more Selenium than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Copper, 1.4 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 11.2 times more Sodium and 1.3 times more Zinc than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Dry Mashed Potatoes Flakes lack sufficient amounts of Manganese and Zinc
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Dehydrated Mashed Potatoes Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Mashed Potatoes Flakes have 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 27.5 times more Fat and 14.1 times more Saturated Fat than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• Both Dehydrated Mashed Potatoes Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.