Comparing Nutrients in 300 calories Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Enriched Bleached 13% Protein White (industrial) Wheat Flour: 83g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2.2 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has 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 - Enriched Bleached 13% Protein White (industrial) Wheat Flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	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	1.18% 1.14g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	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	46% 60g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	0.034% 0.025g	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	% 0.025g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.32g	g per day for Men 19-50 years
Fiber	5.23% 2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	19.3% 11g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	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	51% 0.61mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.87% 0.037mg	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	35.2% 141μg	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% 0mg	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	0.28% 0.041mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.15mg	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	52.4% 4.2mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	14% 99mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2.7 times more Vitamin B1, 6.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 3.4 times more Vitamin B9 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 2.9 times more Vitamin B5, 8.6 times more Vitamin B6, more Vitamin C and 17.2 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour 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 Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 3 times more Iron, 1.3 times more Manganese, 116.5 times more Selenium and 1.8 times more Zinc 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 1.7 times more Copper, 1.8 times more Magnesium, 1.8 times more Phosphorus, 8.3 times more Potassium, 439.6 times more Sodium and 11.1 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2.3 times more Protein 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 8.4 times more Fat, 12.9 times more Saturated Fat and 2.2 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.