Comparing Nutrients in 300 calories Snacks, peas, roasted, wasabi-flavored VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Snacks, peas, roasted, wasabi-flavored: 69.4g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Snacks, peas, roasted, wasabi-flavored have 2.7 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.

Which food has more nutrients per 300 calories - Snacks, peas, roasted, wasabi-flavored or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	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	10% 9.8g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	7.43% 1.26g	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	33.2% 43g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	0.75% 0.54g	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	% 0.17g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 8.8g	% 0.32g	g per day for Men 19-50 years
Fiber	6.94% 2.64g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.94% 53.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.65% 0.33mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	24% 96μg	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	10.7% 1.6mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.54% 85.4mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	33% 2.64mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	26.8% 188mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, peas, roasted, wasabi-flavored vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Snacks, peas, roasted, wasabi-flavored have more Vitamin A, 1.9 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B9, 8.6 times more Vitamin E and 8.2 times more Vitamin K 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 2.8 times more Vitamin B5 and more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Snacks, peas, roasted, wasabi-flavored as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, peas, roasted, wasabi-flavored vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Snacks, peas, roasted, wasabi-flavored have 3.5 times more Calcium, 1.9 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 26.8 times more Selenium and 3.1 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 1.7 times more Potassium, 3.5 times more Sodium and 24.4 times more Water than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, peas, roasted, wasabi-flavored have 1.8 times more Saturated Fat, 2.7 times more Omega 3, 2.4 times more Omega 6, 18.1 times more Sugars and 2.1 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 1.6 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Snacks, peas, roasted, wasabi-flavored as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.