Comparing Nutrients in 300 calories Frozen French Fried Sweet Potatoes with Salt VS Frozen Crosscut French Fried Sweet Potatoes

Weight per 300 calories

• Frozen French Fried Sweet Potatoes with Salt: 165g
• Frozen Crosscut French Fried Sweet Potatoes: 144g

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

Which food has more nutrients per 300 calories - Frozen French Fried Sweet Potatoes with Salt or Frozen Crosscut French Fried Sweet Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	28% 36.6g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	12.8% 9.27g	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	1.3% 0.94g	NA	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	% 1.34g	NA	g per day for Men 19-50 years
Sucrose	% 8.9g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	13% 4.9g	38g per day for Men 19-50 years
Protein	6.36% 3.56g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Vitamin A	79.5% 715μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.2% 2.46μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.7μg	NA	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	13.7% 12.4mg	6.7% 6.03mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.4% 2.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	NA	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	16% 1.27mg	7.9% 0.63mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	NA	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	NA	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	14% 97mg	NA	700mg per day for Men 19-50 years
Potassium	20% 674mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	NA	55μg per day for Men 19-50 years
Sodium	16% 241mg	20.5% 307mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	NA	11mg per day for Men 19-50 years
Water	2.3% 85.7g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen French Fried Sweet Potatoes with Salt vs Frozen Crosscut French Fried Sweet Potatoes:

• Frozen French Fried Sweet Potatoes with Salt have 2.1 times more Vitamin C than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparing minerals per 300 calories for Frozen French Fried Sweet Potatoes with Salt vs Frozen Crosscut French Fried Sweet Potatoes:

• Frozen French Fried Sweet Potatoes with Salt have 1.5 times more Calcium, 2 times more Iron and 1.9 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• While Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 1.3 times more Sodium than Frozen French Fried Sweet Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

• Frozen French Fried Sweet Potatoes with Salt have 1.4 times more Saturated Fat, 1.6 times more Carbohydrate, 2.3 times more Sugars, 1.9 times more Fiber and 1.5 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen French Fried Sweet Potatoes with Salt and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Energy and Fat per 300 kcal.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Frozen Crosscut French Fried Sweet Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.