Comparing Nutrients in 300 calories Canned SpinachVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Canned Spinach

1304g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 7 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is above average in comparison to other foods. Canned Spinach having very low energy density.

Which food has more nutrients per 300 calories - Canned Spinach or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Canned Spinach

38%

15%

47%

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

28%

66%

300 kcal ▼

Macro Nutrients

Canned Spinachvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

6.72%6.52g

Fat

9.85%9.56g

6.52 gvs9.56 g

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

Find Vegetables rich in Fat

3.3%1.06g

Saturated Fat

6.3%2g

1.06 gvs2 g

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

Find Vegetables rich in Saturated Fat

145%2.32g

Omega 3

2.1%0.034g

2.32 gvs0.034 g

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

Find Vegetables rich in Omega 3

2.53%0.43g

Omega 6

3.1%0.53g

0.43 gvs0.53 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

34%44.3g

Carbohydrate

39.4%51.2g

44.3 gvs51.2 g

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

Find Vegetables rich in Carbohydrate

7.2%5.2g

Sugars

0.75%0.54g

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

5.2 gvs0.54 g

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

Find Vegetables rich in Sugars

Fructose

0%0g

≤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]

NA gvs0 g

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

Find Vegetables rich in Fructose

Glucose

%0.22g

NA gvs0.22 g

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

Find Vegetables rich in Glucose

Sucrose

%0.32g

NA gvs0.32 g

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

Find Vegetables rich in Sucrose

82.4%31.3g

Fiber

11.3%4.3g

31.3 gvs4.3 g

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

Find Vegetables rich in Fiber

65.5%36.7g

Protein

8.35%4.68g

36.7 gvs4.68 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Spinachvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

710%6391μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

6391 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

17.4%0.21mg

Vitamin B1

19%0.23mg

Thiamine

0.21 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

138%1.8mg

Vitamin B2

4.44%0.058mg

Riboflavin

1.8 mgvs0.058 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

31.6%5.06mg

Vitamin B3

25%3.98mg

Niacin, nicotinic acid, niacinamide

5.06 mgvs3.98 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12.3%0.61mg

Vitamin B5

18.3%0.91mg

Pantothenic acid

0.61 mgvs0.91 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

100%1.3mg

Vitamin B6

24.7%0.32mg

Pyridoxine

1.3 mgvs0.32 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

320%1278μg

Vitamin B9

10.2%41μg

Folates and Folic Acid

1278 μgvs41 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

207%187mg

Vitamin C

24.4%22mg

Ascorbic acid

187 mgvs22 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

169%25.3mg

Vitamin E

1.24%0.19mg

Tocopherols and Tocotrienols

25.3 mgvs0.19 mg

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

Find Vegetables rich in Vitamin E

5017%6021μg

Vitamin K

3.57%4.3μg

Phytomenadione or phylloquinone

6021 μgvs4.3 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Spinachvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

166%1657mg

Calcium

2.42%24.2mg

1657 mgvs24.2 mg

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

Find Vegetables rich in Calcium

261%2.35mg

Copper

30%0.27mg

2.35 mgvs0.27 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

375%30mg

Iron

17.5%1.4mg

30 mgvs1.4 mg

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

Find Vegetables rich in Iron

236%991mg

Magnesium

12.4%52mg

991 mgvs52 mg

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

Find Vegetables rich in Magnesium

339%7.8mg

Manganese

17.7%0.41mg

7.8 mgvs0.41 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

82%574mg

Phosphorus

26%181mg

574 mgvs181 mg

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

Find Vegetables rich in Phosphorus

133%4513mg

Potassium

26%878mg

4513 mgvs878 mg

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

Find Vegetables rich in Potassium

33.2%18.3μg

Selenium

0.34%0.19μg

18.3 μgvs0.19 μg

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

Find Vegetables rich in Selenium

280%4200mg

Sodium

48.6%729mg

4200 mgvs729 mg

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

Find Vegetables rich in Sodium

54.5%6mg

Zinc

6.78%0.75mg

6 mgvs0.75 mg

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

Find Vegetables rich in Zinc

32.4%1197g

Water

3.18%118g

1197 gvs118 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Canned Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Canned Spinach, Solids with Salt have more Vitamin A, 31.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.1 times more Vitamin B6, 31.2 times more Vitamin B9, 8.5 times more Vitamin C, 135.8 times more Vitamin E and 1404.9 times more Vitamin K 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 1.5 times more Vitamin B5 than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 300 kcal.
Both Canned Spinach, Solids with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Spinach vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Canned Spinach, Solids with Salt have 68.4 times more Calcium, 8.7 times more Copper, 21.5 times more Iron, 19 times more Magnesium, 19.1 times more Manganese, 3.2 times more Phosphorus, 5.1 times more Potassium, 98 times more Selenium, 5.8 times more Sodium, 8.1 times more Zinc and 10.2 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

Canned Spinach, Solids with Salt have 69.2 times more Omega 3, 9.7 times more Sugars, 7.3 times more Fiber and 7.8 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 1.5 times more Fat and 1.9 times more Saturated Fat than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt 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 Canned Spinach, Solids with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned SpinachVS Frozen SpinachOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen SpinachCanned SpinachVS Frozen Roasted Potatoes with SaltOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Roasted Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Canned SpinachVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Spinach or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: