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

Weight per 300 calories

• Flaxseed: 56.2g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Flaxseed has 3.3 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very 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 - Flaxseed or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Flaxseed	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	24.4% 23.7g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	801% 13g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	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	12.5% 16.2g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	0% 0g	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	% 0.22g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.32g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	77% 0.92mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.96% 0.09mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	63.3% 19μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.2% 49μg	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	0.37% 0.34mg	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	1.16% 0.17mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.3% 143mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	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	40.2% 3.2mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	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	51.5% 361mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Flaxseed have 4.1 times more Vitamin B1 and 1.6 times more Vitamin B2 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 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 65.2 times more Vitamin C than Flaxseed.
• Both Flaxseed and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Flaxseed 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 Flaxseed 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 Flaxseed vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Flaxseed have 5.9 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 76.6 times more Selenium and 3.3 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 1.9 times more Potassium and 43.2 times more Sodium than Flaxseed.
• 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 Flaxseed have 2.5 times more Fat, 382.1 times more Omega 3, 6.3 times more Omega 6, 3.6 times more Fiber and 2.2 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 3.2 times more Carbohydrate than Flaxseed.
• Both Flaxseed and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Saturated Fat 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