Comparing Nutrients in 300 calories Enriched Bleached 9% Protein White Wheat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Enriched Bleached 9% Protein White Wheat Flour: 81.7g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Enriched Bleached 9% Protein White Wheat Flour has 2.3 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.

Discover which food has more nutrients per 300 calories - Enriched Bleached 9% Protein White Wheat Flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Enriched Bleached 9% Protein White 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	1.2% 1.17g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	48.6% 63.2g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	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	% 0.21g	% 0.32g	g per day for Men 19-50 years
Fiber	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	13% 7.27g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White 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	50% 0.6mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.33% 0.03mg	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	34.7% 139μg	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	0.27% 0.041mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.25μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.63% 16.3mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	51.7% 4.14mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	9.93% 69.5mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	3.18% 118g	3700g per day for Men 19-50 years

Enriched Bleached 9% Protein White Wheat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Bleached 9% Protein White Wheat Flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Enriched Bleached 9% Protein White Wheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Enriched Bleached 9% Protein White Wheat Flour have 2.6 times more Vitamin B1, 6.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 3.4 times more Vitamin B9 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 6 times more Vitamin B5, 10.6 times more Vitamin B6 and more Vitamin C than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 300 calories of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Enriched Bleached 9% 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, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Enriched Bleached 9% Protein White Wheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Enriched Bleached 9% Protein White Wheat Flour have 3 times more Iron, 1.3 times more Manganese and 50 times more Selenium 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 Copper, 3.2 times more Magnesium, 2.6 times more Phosphorus, 8.2 times more Potassium and 445.6 times more Sodium than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White Wheat Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Zinc per 300 calories.
• 300 calories of Enriched Bleached 9% Protein White Wheat Flour lack sufficient amounts of Magnesium and Potassium
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Bleached 9% Protein White Wheat Flour have 1.2 times more Carbohydrate and 1.6 times more Protein 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 8.2 times more Fat and 7.3 times more Saturated Fat than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White Wheat Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour 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.