Comparing Nutrients in 500 calories Basil VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Basil: 2174g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

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

Which food has more nutrients per 500 calories - Basil or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Basil	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	14.3% 14g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	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	44.3% 57.6g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	9% 6.52g	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	0.6% 0.43g	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	% 0.43g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.53g	g per day for Men 19-50 years
Fiber	92% 34.8g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	122% 68.5g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Basil	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	638% 5739μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	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	370% 1478μg	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	435% 391mg	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	116% 17.4mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7514% 9017μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	385% 3848mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	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	861% 69mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	331% 1391mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	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	174% 1217mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	189% 6413mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	54% 2001g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Basil vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Fresh Basil has more Vitamin A, 2 times more Vitamin B1, 17.2 times more Vitamin B2, 3 times more Vitamin B3, 3 times more Vitamin B5, 6.3 times more Vitamin B6, 21.6 times more Vitamin B9, 10.7 times more Vitamin C, 56 times more Vitamin E and 1262.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Fresh Basil as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Basil vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Fresh Basil has 95.3 times more Calcium, 18.6 times more Copper, 29.6 times more Iron, 16 times more Magnesium, 36.7 times more Manganese, 4 times more Phosphorus, 4.4 times more Potassium, 21 times more Selenium, 14.2 times more Zinc and 10.2 times more Water 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 14 times more Sodium than Fresh Basil.

Comparison of macro-nutrients per 500 calories:

• Fresh Basil has 122.9 times more Omega 3, 1.8 times more Omega 6, 7.2 times more Sugars, 4.9 times more Fiber and 8.8 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 3.8 times more Saturated Fat and 1.5 times more Carbohydrate than Fresh Basil.
• Both Fresh Basil and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Fat per 500 kcal.
• Both Fresh Basil as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.