Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with SaltVS Elderberries

Weight per 300 calories

Frozen Crinkle Cut French Fried Potatoes with Salt

206g

Elderberries

411g

Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more energy per 100g than Elderberries. It has average energy density when compared to other foods. Raw Elderberries having average energy density.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Elderberries?

Macros Ratio

Protein Fat Carbs

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

Elderberries

91%

300 kcal ▼

Macro Nutrients

Frozen Crinkle Cut French Fried Potatoes with Saltvs Elderberries

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.6%10.3g

Fat

2.1%2.05g

10.3 gvs2.05 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.02%2.57g

Saturated Fat

0.3%0.095g

2.57 gvs0.095 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.05%0.033g

Omega 3

22%0.35g

0.033 gvs0.35 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.07%0.52g

Omega 6

3.9%0.67g

0.52 gvs0.67 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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38%49.2g

Carbohydrate

58%75.6g

49.2 gvs75.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.6%0.43g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.43 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.14g

Glucose

0.14 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g

Sucrose

0.29 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.1g

Fiber

75.7%28.8g

4.1 gvs28.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.6%4.8g

Protein

4.84%2.7g

4.8 gvs2.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Crinkle Cut French Fried Potatoes with Saltvs Elderberries

0%0μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

0 μgvs123 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.22mg

Vitamin B1

24%0.29mg

Thiamine

0.22 mgvs0.29 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.85%0.076mg

Vitamin B2

19%0.25mg

Riboflavin

0.076 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.5%4.4mg

Vitamin B3

13%2.05mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs2.05 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.4%0.92mg

Vitamin B5

11.5%0.58mg

Pantothenic acid

0.92 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31%0.4mg

Vitamin B6

72.7%0.95mg

Pyridoxine

0.4 mgvs0.95 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.7μg

Vitamin B9

6.16%24.7μg

Folates and Folic Acid

63.7 μgvs24.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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17.6%16mg

Vitamin C

164%148mg

Ascorbic acid

16 mgvs148 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.37%0.21mg

Vitamin E

Tocopherols and Tocotrienols

0.21 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.6%4.3μg

Vitamin K

Phytomenadione or phylloquinone

4.3 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Crinkle Cut French Fried Potatoes with Saltvs Elderberries

2.67%26.7mg

Calcium

15.6%156mg

26.7 mgvs156 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.6%0.16mg

Copper

28%0.25mg

0.16 mgvs0.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.27mg

Iron

82%6.58mg

1.27 mgvs6.58 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.3%43mg

Magnesium

4.9%20.5mg

43 mgvs20.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14%0.32mg

Manganese

0.32 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23.8%166mg

Phosphorus

23%160mg

166 mgvs160 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23%781mg

Potassium

34%1151mg

781 mgvs1151 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.87%1.03μg

Selenium

4.5%2.47μg

1.03 μgvs2.47 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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48%717mg

Sodium

1.64%24.7mg

717 mgvs24.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.35%0.7mg

Zinc

4.1%0.45mg

0.7 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.73%138g

Water

8.86%328g

138 gvs328 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Elderberries:

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Elderberries.
While Raw Elderberries contain more Vitamin A, 1.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B6 and 9.4 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 Raw Elderberries have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Elderberries:

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.1 times more Magnesium, 29.1 times more Sodium and 1.5 times more Zinc than Raw Elderberries.
While Raw Elderberries contain 5.8 times more Calcium, 1.6 times more Copper, 5.2 times more Iron, 1.5 times more Potassium, 2.4 times more Selenium and 2.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Elderberries have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5 times more Fat, 27.2 times more Saturated Fat and 1.8 times more Protein than Raw Elderberries.
While Raw Elderberries contain 10.6 times more Omega 3, 1.3 times more Omega 6, 1.5 times more Carbohydrate and 7 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Elderberries have similar amounts of Energy per 300 kcal.
Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Elderberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Crinkle Cut French Fried Potatoes with SaltVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltElderberriesVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltFrozen Crinkle Cut French Fried Potatoes with SaltVS FigsElderberriesVS Figs

Compare Foods

Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with SaltVS Elderberries

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Elderberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: