Comparing Nutrients in 100 calories Cookie, butter or sugar, with chocolate icing or filling VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Cookie, butter or sugar, with chocolate icing or filling: 20g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g

Cookie, butter or sugar, with chocolate icing or filling has 3.4 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 100 calories - Cookie, butter or sugar, with chocolate icing or filling or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	0.069% 0.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	0.2% 0.14g	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	% 0.048g	g per day for Men 19-50 years
Sucrose	NA	% 0.096g	g per day for Men 19-50 years
Fiber	0.99% 0.38g	3.6% 1.37g	38g per day for Men 19-50 years
Protein	1.46% 0.82g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	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	5.63% 0.068mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	1.95% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.4% 0.005mg	10.3% 0.13mg	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	3.53% 14μg	5.3% 21.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.25% 0.006μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.86% 5.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.033% 0.2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.38% 3.78mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	5.86% 0.053mg	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	6.06% 0.49mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	0.62% 2.6mg	3.42% 14.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.68% 0.11mg	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	2.1% 14.7mg	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	1.37% 46.5mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookie, butter or sugar, with chocolate icing or filling vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cookie, butter or sugar, with chocolate icing or filling has 1.5 times more Vitamin B2 and 5.3 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Vitamin B3, 26 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin K per 100 kcal.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookie, butter or sugar, with chocolate icing or filling vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cookie, butter or sugar, with chocolate icing or filling has 1.4 times more Copper and 5.2 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.6 times more Magnesium, 3.8 times more Phosphorus, 5.6 times more Potassium, 4 times more Sodium, 5.9 times more Zinc and 115.6 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron per 100 kcal.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookie, butter or sugar, with chocolate icing or filling has 1.4 times more Fat, 3.4 times more Saturated Fat, 6.5 times more Omega 3, 5.4 times more Omega 6 and 46.7 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Fiber and 2 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.