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

Weight per 300 calories

• Soy Cheese: 199g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Both foods have similar energy densities which is above average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Soy Cheese	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	16.6% 16g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	7.28% 2.33g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	10.5% 13.7g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	4.4% 3.18g	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	0% 0g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	44.3% 25g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	11% 43.7μg	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	7.95% 1.2mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.14μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	37.4% 374mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	84% 0.75mg	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	139% 11mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	108% 453mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	76.8% 1.77mg	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	63% 441mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	60.7% 33.4μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	3.8% 141g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soy Cheese have 4.8 times more Vitamin B2, 6.4 times more Vitamin E and 2.1 times more Vitamin K 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 more Vitamin B1, 4 times more Vitamin B3, 4 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Soybean, curd cheese.
• Both Soy Cheese and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Soy Cheese have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Soybean, curd cheese 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 Soy Cheese vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Soy Cheese have 15.4 times more Calcium, 2.8 times more Copper, 8 times more Iron, 8.7 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 179.1 times more Selenium and 4.6 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 2.2 times more Potassium and 18.3 times more Sodium than Soybean, curd cheese.
• 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 Soy Cheese have 1.7 times more Fat, 32 times more Omega 3, 15.2 times more Omega 6 and 5.3 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 3.7 times more Carbohydrate and more Fiber than Soybean, curd cheese.
• Both Soy Cheese 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 Soy Cheese provide inadequate amounts of Fiber
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6