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

Weight per 500 calories

• Carob flour: 225g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Carob flour has 1.4 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has above average 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 - Carob flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Carob flour	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	1.5% 1.46g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	154% 200g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	152% 111g	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	236% 89.6g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.25% 2.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.95% 0.12mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.4% 0.82mg	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	16.3% 65.3μg	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	0.5% 0.45mg	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	9.46% 1.4mg	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

	Carob flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	78.4% 784mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	82.8% 6.62mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	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	25.4% 178mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	54.8% 1863mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	5.26% 79mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	5.3% 196g	3700g per day for Men 19-50 years

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

• Carob flour has 10.8 times more Vitamin B2, 1.5 times more Vitamin B6 and 4.6 times more Vitamin E 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 Vitamin B1, 1.6 times more Vitamin B3, 14.4 times more Vitamin B5, 81.4 times more Vitamin C and more Vitamin K than Carob flour.
• Both Carob flour and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Carob flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

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

• Carob flour has 19.4 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.3 times more Potassium, 38.4 times more Selenium and 1.7 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 1.7 times more Phosphorus, 15.4 times more Sodium and 24.3 times more Water than Carob flour.

Comparison of macro-nutrients per 500 calories:

• Carob flour has 2.3 times more Carbohydrate, 122.7 times more Sugars, 12.5 times more Fiber and 1.3 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 10.9 times more Fat, 16.6 times more Saturated Fat and 1.8 times more Omega 6 than Carob flour.
• Both Carob flour and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Carob flour 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.