Comparing Nutrients in 300 calories Roasted Squash Seed Kernels VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Roasted Squash Seed Kernels: 52.3g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Roasted Squash Seed Kernels have 3.6 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 - Roasted Squash Seed Kernels or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Roasted Squash Seed Kernels	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	26.4% 25.6g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	60.2% 10.2g	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	5.9% 7.7g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	0.05% 0.037g	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	% 0.037g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.32g	g per day for Men 19-50 years
Fiber	8.94% 3.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	28% 15.6g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	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	3.05% 0.037mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	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	7.45% 29.8μg	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	1.05% 0.94mg	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	1.95% 0.29mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	52.7% 4.2mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	68.4% 287mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	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	87.7% 614mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.4mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.029% 1.06g	3.18% 118g	3700g per day for Men 19-50 years

Roasted Squash Seed Kernels VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Squash Seed Kernels have 1.4 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 6.2 times more Vitamin B1, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 6.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 23.4 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels.
• 300 calories of Roasted Squash Seed Kernels have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Roasted Pumpkin And Squash Seed Kernels 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 Roasted Squash Seed Kernels vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Roasted Squash Seed Kernels have 2.5 times more Copper, 3 times more Iron, 5.5 times more Magnesium, 5.8 times more Manganese, 3.4 times more Phosphorus, 26.4 times more Selenium and 5.4 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 2.1 times more Potassium and 77.4 times more Sodium than Roasted Pumpkin And Squash Seed Kernels.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Roasted Pumpkin And Squash Seed Kernels 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 Roasted Squash Seed Kernels have 2.7 times more Fat, 2.2 times more Saturated Fat, 19.4 times more Omega 6 and 3.3 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 6.7 times more Carbohydrate and 1.3 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Squash Seed Kernels provide inadequate amounts of Carbohydrate
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Roasted Pumpkin And Squash Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in 300 calories.