Comparing Nutrients in 300 calories Puddings, tapioca, ready-to-eat, fat free VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Puddings, tapioca, ready-to-eat, fat free: 319g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more energy per unit of mass than Puddings, tapioca, ready-to-eat, fat free, which is average in comparison to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 300 calories - Puddings, tapioca, ready-to-eat, fat free or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	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	1.15% 1.1g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.038% 0.006g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	1.1% 3.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	38% 49.2g	130g per day for Men 19-50 years
Sugars	62.4% 45.3g	0.6% 0.43g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	0% 0g	11% 4.1g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.46% 0.041mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.096mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	31% 0.4mg	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	1.6% 6.4μg	16% 63.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.2% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.06% 0.96mg	17.6% 16mg	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	0.21% 0.032mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16.6% 166mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.057mg	17.6% 0.16mg	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	4.4% 0.35mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	1.53% 0.035mg	14% 0.32mg	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	30% 211mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	6.57% 223mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	39.8% 597mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	4.93% 0.54mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	6.58% 243g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, tapioca, ready-to-eat, fat free vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Puddings, tapioca, ready-to-eat, fat free have 3.1 times more Vitamin B2 and more Vitamin B12 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.2 times more Vitamin B1, 13.6 times more Vitamin B3, 9.6 times more Vitamin B5, 6.3 times more Vitamin B6, 10 times more Vitamin B9, 16.5 times more Vitamin C and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Puddings, tapioca, ready-to-eat, fat free vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Puddings, tapioca, ready-to-eat, fat free have 6.2 times more Calcium, 1.3 times more Phosphorus and 1.8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.8 times more Copper, 3.6 times more Iron, 2.7 times more Magnesium, 9.2 times more Manganese, 3.5 times more Potassium and 1.3 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium per 300 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, tapioca, ready-to-eat, fat free have 1.4 times more Carbohydrate and 104.9 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.2 times more Fat, 6.6 times more Saturated Fat, 81.8 times more Omega 6 and more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.