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

Weight per 300 calories

• Sweet Potato: 349g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more energy per unit of mass than Raw Sweet Potato, which is above average in comparison to other foods. Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Sweet Potato	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	0.18% 0.17g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	54% 70g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	3.37% 2.44g	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	% 3.35g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 8.8g	% 0.32g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	275% 2473μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	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	9.3% 8.37mg	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	6.05% 0.91mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	26.6% 2.13mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23.4% 164mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	7.3% 270g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Sweet Potato have more Vitamin A, 3.7 times more Vitamin B2, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 4.9 times more Vitamin E 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 times more Vitamin B3 and 2.6 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Sweet Potato as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Sweet Potato vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Sweet Potato have 4.3 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.3 times more Potassium, 1.4 times more Zinc and 2.3 times more Water 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 3.8 times more Sodium than Raw Sweet Potato.
• Both Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Sweet Potato as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Potato have 1.4 times more Carbohydrate, 27 times more Sugars and 2.4 times more Fiber 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 54.8 times more Fat and 32.1 times more Saturated Fat than Raw Sweet Potato.
• Both Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Protein per 300 calories.
• Both Raw Sweet Potato as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.