Comparing Nutrients in 100 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Cranberry-orange Relish

Weight per 100 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g
• Canned Cranberry-orange Relish: 56.2g

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

Which food has more nutrients per 100 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Canned Cranberry-orange Relish?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	0.058% 0.056g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.86g	0.021% 0.007g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	20% 26g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	NA	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% 0g	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	% 0.048g	NA	g per day for Men 19-50 years
Sucrose	% 0.096g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.37g	0% 0g	38g per day for Men 19-50 years
Protein	2.86% 1.6g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.25% 2.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.95% 0.025mg	0.86% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	0.35% 0.056mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.14% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	NA	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	5.3% 21.2μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.86% 5.27mg	11.2% 10mg	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	0.46% 0.068mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	0.62% 6.18mg	1000mg per day for Men 19-50 years
Copper	5.86% 0.053mg	2.5% 0.022mg	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	5.3% 0.42mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	3.42% 14.4mg	0.54% 2.25mg	420mg per day for Men 19-50 years
Manganese	4.68% 0.11mg	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	7.93% 55.5mg	0.64% 4.5mg	700mg per day for Men 19-50 years
Potassium	7.66% 260mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	0.62% 0.34μg	NA	55μg per day for Men 19-50 years
Sodium	16% 239mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	NA	11mg per day for Men 19-50 years
Water	1.24% 46g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Cranberry-orange Relish:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 26.1 times more Vitamin B3 than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 1.9 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Cranberry-orange Relish:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.3 times more Copper, 3.8 times more Iron, 6.4 times more Magnesium, 12.3 times more Phosphorus, 12.2 times more Potassium, 13.3 times more Sodium and 1.5 times more Water than Canned Cranberry-orange Relish.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Cranberry-orange Relish have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 60.8 times more Fat, 126.9 times more Saturated Fat, more Fiber and 9.5 times more Protein than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 1.6 times more Carbohydrate than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Canned Cranberry-orange Relish have similar amounts of Energy per 100 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Cranberry-orange Relish have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.