Comparing Nutrients in 100 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Swiss Chard

Weight per 100 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g
• Boiled Swiss Chard: 500g

Frozen Crinkle Cut French Fried Potatoes with Salt have 7.3 times more energy per 100g than Boiled Swiss Chard. It has average energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.

Which food has more nutrients per 100 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.86g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	0.74% 0.13g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	7.6% 5.5g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	2.86% 1.6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	170% 1530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.95% 0.025mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.14% 0.31mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	32.7% 0.43mg	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	11.3% 45μg	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	100% 90mg	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	0.46% 0.068mg	63% 9.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.44μg	1364% 1637μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	5.86% 0.053mg	91% 0.82mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	3.42% 14.4mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	4.68% 0.11mg	72.6% 1.67mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	7.66% 260mg	80.7% 2745mg	3400mg per day for Men 19-50 years
Selenium	0.62% 0.34μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	1.24% 46g	12.5% 463g	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 Boiled Swiss Chard:

• Boiled and Drained Swiss Chard contain more Vitamin A, 2.3 times more Vitamin B1, 17 times more Vitamin B2, 2.7 times more Vitamin B5, 3.2 times more Vitamin B6, 2.1 times more Vitamin B9, 17.1 times more Vitamin C, 138 times more Vitamin E and 1137.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Swiss Chard have similar amounts of Vitamin B3 per 100 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Swiss Chard:

• Boiled and Drained Swiss Chard contain 32.6 times more Calcium, 15.5 times more Copper, 26.6 times more Iron, 29.9 times more Magnesium, 15.5 times more Manganese, 3 times more Phosphorus, 10.5 times more Potassium, 13.1 times more Selenium, 3.7 times more Sodium, 7.1 times more Zinc and 10.1 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 100 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.5 times more Fat, 14.3 times more Saturated Fat and 1.4 times more Omega 6 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 1.3 times more Carbohydrate, 38.2 times more Sugars, 7.7 times more Fiber and 5.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Swiss Chard have similar amounts of Energy per 100 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.