Comparing Nutrients in 500 calories Unsweetened Ready-to-drink Coconut Water VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Unsweetened Ready-to-drink Coconut Water: 2778g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.9 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is above average in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	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	0% 0g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	91% 118g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	150% 109g	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	82% 59.4g	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	% 22.8g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 26.7g	% 0.53g	g per day for Men 19-50 years
Fiber	0% 0g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	11% 6.1g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	306% 275mg	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	0% 0mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	10.4% 0.83mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	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	20% 139mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	135% 4583mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	71.3% 2640g	5.3% 196g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Unsweetened Ready-to-drink Coconut Water vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 2.2 times more Vitamin B1 and 7.5 times more Vitamin C 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 more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Unsweetened Ready-to-drink Coconut Water.
• 500 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Unsweetened Ready-to-drink Coconut Water as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Unsweetened Ready-to-drink Coconut Water vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 4.8 times more Calcium, 1.9 times more Magnesium, 9 times more Manganese, 3.1 times more Potassium and 13.5 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 2 times more Copper, 2.8 times more Iron, 2.2 times more Phosphorus, 1.7 times more Sodium and 2.2 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• 500 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Zinc
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Unsweetened Ready-to-drink Coconut Water as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 1.4 times more Carbohydrate, 120.9 times more Sugars and more Fructose 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 more Fat, more Saturated Fat, more Fiber and 1.3 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.