Comparing Nutrients in 300 calories Boiled Sweet Potato no Skin VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Boiled Sweet Potato no Skin: 395g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is average in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Sweet Potato no Skin	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	0.57% 0.55g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 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	1.4% 0.24g	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	54% 70g	38% 49.2g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	2.34% 1.7g	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	% 2.13g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 5.64g	% 0.29g	g per day for Men 19-50 years
Fiber	26% 9.87g	11% 4.1g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	345% 3107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.92% 23.7μg	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	56% 50.5mg	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	24.7% 3.7mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	41.2% 0.37mg	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	35.5% 2.84mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	18% 126mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	26.7% 908mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	7.1% 107mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	8.55% 316g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Sweet Potato no Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Sweet Potato without Skin has more Vitamin A, 2.4 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin C, 18.1 times more Vitamin E and 1.9 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Vitamin B3 and 2.7 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Sweet Potato without Skin has 4 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese and 2.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Phosphorus and 6.7 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium and Zinc per 300 kcal.
• Both Boiled Sweet Potato without Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Sweet Potato without Skin has 1.4 times more Carbohydrate, 52.5 times more Sugars and 2.4 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 18.6 times more Fat, 21 times more Saturated Fat and 2.2 times more Omega 6 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Boiled Sweet Potato without Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.