Comparing Nutrients in 300 calories Rolls, hamburger or hotdog, mixed-grain VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Rolls, hamburger or hotdog, mixed-grain: 114g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Rolls, hamburger or hotdog, mixed-grain have 1.6 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.

Which food has more nutrients per 300 calories - Rolls, hamburger or hotdog, mixed-grain or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	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	7.06% 6.84g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	4.95% 1.6g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	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	39% 51g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	9.83% 7.13g	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	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	11.4% 4.33g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Oven-heated 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	44% 0.53mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	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	31.7% 127μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.48% 0.011μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.53% 0.08mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 108mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	56.3% 4.5mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	20% 139mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	66% 36.3μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	35% 522mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, hamburger or hotdog, mixed-grain vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Rolls, hamburger or hotdog, mixed-grain have 2.3 times more Vitamin B1, 6.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin K per 300 kcal.
• Both Rolls, hamburger or hotdog, mixed-grain 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 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hotdog, mixed-grain vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Rolls, hamburger or hotdog, mixed-grain have 4.5 times more Calcium, 3.2 times more Iron, 2.8 times more Manganese, 194.7 times more Selenium and 1.6 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Phosphorus, 4.8 times more Potassium, 1.4 times more Sodium and 2.7 times more Water than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, hamburger or hotdog, mixed-grain have 2.2 times more Omega 3, 2.4 times more Omega 6, 13.2 times more Sugars and 2.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Fat and 1.3 times more Saturated Fat than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.