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

Weight per 300 calories

• Rolls, pumpernickel: 109g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Rolls, pumpernickel have 1.7 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 - Rolls, pumpernickel or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Rolls, pumpernickel	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	3.14% 3.04g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	7.68% 0.12g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	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	43.4% 56.4g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	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	15.4% 5.87g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	21% 11.7g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	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	34.4% 0.41mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.36% 0.11mg	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	23.4% 93μg	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	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	4.57% 0.68mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.36% 1.63μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.3% 73mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	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	37.8% 3.02mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	14% 58.7mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	26.6% 186mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	55% 30.2μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Rolls, pumpernickel have 1.8 times more Vitamin B1, 5.6 times more Vitamin B2 and 2.3 times more Vitamin B9 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 1.4 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin C than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Rolls, pumpernickel have insufficient amounts of Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Rolls, pumpernickel as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Rolls, pumpernickel have 3 times more Calcium, 2.2 times more Iron, 5.1 times more Manganese, 162.2 times more Selenium and 2.2 times more Zinc 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 3.9 times more Potassium and 1.4 times more Sodium than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Magnesium and Phosphorus 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 Rolls, pumpernickel have 3.7 times more Omega 3, 2.2 times more Omega 6, 1.4 times more Fiber and 2.5 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 3.1 times more Fat and 3.7 times more Saturated Fat than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6