Comparing Nutrients in 300 calories Toppings, nuts in syrup VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Toppings, nuts in syrup: 67g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Toppings, nuts in syrup have 2.8 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Toppings, nuts in syrup or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Toppings, nuts in syrup	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	15% 14.7g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.57g	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	30% 39g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	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	4.05% 1.54g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	5.4% 3g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.08mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.77% 0.14mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.17% 0.12mg	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	4.35% 17.4μg	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	0.22% 0.2mg	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	1.03% 0.15mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.34% 23.4mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	8.8% 0.7mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.6% 36mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	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	11.3% 79mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	2.56% 1.4μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toppings, nuts in syrup vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Toppings, nuts in syrup have 1.4 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B1, 15.9 times more Vitamin B3, 6.6 times more Vitamin B5, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9, 109.4 times more Vitamin C and 7.1 times more Vitamin K than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Toppings, nuts in syrup vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Toppings, nuts in syrup have 1.3 times more Copper and 2 times more Manganese than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Iron, 1.4 times more Magnesium, 2.3 times more Phosphorus, 8.7 times more Potassium, 25.9 times more Sodium and 11.9 times more Water than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Zinc per 300 kcal.
• Both Toppings, nuts in syrup as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toppings, nuts in syrup have 1.5 times more Fat, 48.3 times more Omega 3, 14.3 times more Omega 6 and 45.5 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Saturated Fat, 1.3 times more Carbohydrate, 2.8 times more Fiber and 1.6 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Toppings, nuts in syrup as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.