Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is above average in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	21% 15.3g	1.24% 0.9g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	73.5% 28g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	95% 53g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	198% 1779μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	41% 0.53mg	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	324% 1294μg	17% 68.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	908% 818mg	40.7% 36.6mg	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	142% 21.3mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	61.8% 618mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	50% 0.45mg	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	188% 15mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	29.6% 0.68mg	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	162% 1132mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	5.3% 196g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Boiled Balsam-pear , Leafy Tips have more Vitamin A, 5.7 times more Vitamin B1, 43.1 times more Vitamin B2, 2.2 times more Vitamin B3, 20.9 times more Vitamin B6, 18.9 times more Vitamin B9, 22.3 times more Vitamin C, 68.7 times more Vitamin E and 335.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 15.3 times more Calcium, 6.6 times more Copper, 6.4 times more Iron, 15.9 times more Magnesium, 11.6 times more Manganese, 3.8 times more Phosphorus, 6.1 times more Potassium, 42.6 times more Selenium, 3.6 times more Zinc and 6.7 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.4 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 17.1 times more Omega 3, 17 times more Sugars, 3.9 times more Fiber and 6.8 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.4 times more Fat and 7.1 times more Saturated Fat than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 500 calories.