Comparing Nutrients in 300 calories Dried Coriander Leaf VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Dried Coriander Leaf: 108g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Dried Coriander Leaf has 1.9 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 300 calories - Dried Coriander Leaf or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dried Coriander Leaf	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	5.3% 5.14g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	38% 49.2g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	0.6% 0.43g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	29.4% 11g	11% 4.1g	38g per day for Men 19-50 years
Protein	42% 23.6g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	35% 315μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	31% 0.4mg	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	73.7% 295μg	16% 63.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	677% 609mg	17.6% 16mg	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	7.4% 1.1mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1218% 1462μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	134% 1340mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	17.6% 0.16mg	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	571% 45.7mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	297% 6.83mg	14% 0.32mg	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	74% 517mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	141% 4802mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	57.3% 31.5μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	46% 5.08mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	0.21% 7.85g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Coriander Leaf vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Coriander Leaf Spices have more Vitamin A, 6.2 times more Vitamin B1, 21.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, 4.6 times more Vitamin B9, 38.5 times more Vitamin C, 5.4 times more Vitamin E and 338.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Dried Coriander Leaf Spices as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Coriander Leaf vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Coriander Leaf Spices have 50.2 times more Calcium, 12.1 times more Copper, 35.8 times more Iron, 17.3 times more Magnesium, 21.2 times more Manganese, 3.1 times more Phosphorus, 6.2 times more Potassium, 30.7 times more Selenium and 7.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Sodium and 17.6 times more Water than Dried Coriander Leaf Spices.

Comparison of macro-nutrients per 300 calories:

• Dried Coriander Leaf Spices have 18.1 times more Sugars, 2.7 times more Fiber and 4.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Fat, 20.8 times more Saturated Fat and 1.5 times more Omega 6 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dried Coriander Leaf Spices as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.