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

Weight per 500 calories

• Rye Bread: 193g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Rye Bread has 1.6 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.

Discover which food has more nutrients per 500 calories - Rye Bread or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Rye Bread	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	6.57% 6.37g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	3.78% 1.2g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	7.24% 0.12g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	71.7% 93g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	10.3% 7.43g	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	29.5% 11g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	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	70% 0.84mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	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	53% 212μg	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	0.86% 0.77mg	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	4.25% 0.64mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	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	2.46% 98μg	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	68.3% 5.46mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.2mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	34.5% 241mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	9.43% 320mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	108% 59.7μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	77.6% 1164mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	1.95% 72g	5.3% 196g	3700g per day for Men 19-50 years

Rye Bread VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rye Bread or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

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

• 500 calories of Rye Bread have 2.2 times more Vitamin B1, 6.7 times more Vitamin B2 and 3.1 times more Vitamin B9 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 1.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 47.5 times more Vitamin C than Rye Bread.
• Both Rye Bread and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Rye Bread have insufficient amounts of Vitamin C
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Rye Bread as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Rye Bread have 3.5 times more Calcium, 2.3 times more Iron, 2.3 times more Manganese, 192.1 times more Selenium and 1.8 times more Zinc 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 1.3 times more Copper and 4.6 times more Potassium than Rye Bread.
• Both Rye Bread and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium, Phosphorus and Sodium per 500 calories.
• 500 calories of Rye Bread lack sufficient amounts of Potassium
• 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 Rye Bread have 8.3 times more Sugars, 1.6 times more Fiber and 2.1 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 2.5 times more Fat and 2.8 times more Saturated Fat than Rye Bread.
• Both Rye Bread and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Rye Bread 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.