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

Weight per 500 calories

• Powder Cocoa Mix: 126g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Powder Cocoa Mix has 2.5 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Powder Cocoa Mix	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	5.2% 5.03g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	0.24% 0.004g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	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	81% 105g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	114% 82.3g	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	12.2% 4.65g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	15% 8.38g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	1.9% 7.54μg	17% 68.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.3% 0.44μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	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	1.6% 0.24mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	18.7% 1.5mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	56.5% 396mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.3μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	5.3% 196g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 7.4 times more Vitamin B2 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 3.1 times more Vitamin B1, 9 times more Vitamin B3, 1.4 times more Vitamin B5, 3.7 times more Vitamin B6, 9.1 times more Vitamin B9, 145.9 times more Vitamin C and 6.3 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

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

• Powder Cocoa Mix has 4.1 times more Calcium, 1.3 times more Phosphorus, 20.2 times more Selenium and 1.5 times more Zinc 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 1.3 times more Copper, 1.6 times more Iron, 2 times more Manganese, 1.6 times more Potassium, 1.9 times more Sodium and 103.9 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Powder Cocoa Mix has 1.2 times more Carbohydrate and 91.4 times more Sugars 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 3.2 times more Fat, 6.5 times more Omega 6 and 1.5 times more Fiber than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Saturated Fat and Protein per 500 kcal.
• Both Powder Cocoa Mix as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.