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

Weight per 300 calories

• Raw Whole Tahini: 52.6g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Raw Whole Tahini has 3.5 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 - Raw Whole Tahini or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Raw Whole Tahini	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% 25.3g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	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	10.6% 13.8g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.9g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.18% 1.58μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.03% 0.078mg	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	13% 51.6μg	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	NA	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	22% 221mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	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	16.5% 1.32mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50.5mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	56.5% 396mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	NA	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	22.2% 2.44mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.043% 1.58g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Raw Whole Tahini have 3 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.3 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 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin C than Raw Whole Tahini.
• 300 calories of Raw Whole Tahini 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 Raw Whole Tahini as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Raw Whole Tahini vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Raw Whole Tahini have 9.1 times more Calcium, 3.2 times more Copper, 1.9 times more Manganese, 2.2 times more Phosphorus 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 4 times more Potassium and 18.7 times more Sodium than Raw Whole Tahini.
• Both Raw Whole Tahini and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Whole Tahini have 2.6 times more Fat, 1.8 times more Saturated Fat, 5.7 times more Omega 3, 20.6 times more Omega 6 and 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 3.7 times more Carbohydrate than Raw Whole Tahini.
• Both Raw Whole Tahini and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Fiber 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