Comparing Nutrients in 500 calories Clementines VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Clementines: 1064g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.1 times more energy per unit of mass than Raw Clementines, which is average in comparison to other foods. Clementines having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Clementines	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	1.65% 1.6g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	NA	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	NA	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	63% 82g	130g per day for Men 19-50 years
Sugars	135% 98g	0.99% 0.72g	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	24% 17.4g	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	% 17g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 63.4g	% 0.48g	g per day for Men 19-50 years
Fiber	47.6% 18g	18% 6.85g	38g per day for Men 19-50 years
Protein	16% 9.04g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Clementines	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.2% 0.91mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	51.6% 0.67mg	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	64% 255μg	26.5% 106μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	577% 519mg	29.3% 26.4mg	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	14% 2.13mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	32% 319mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	29.3% 0.26mg	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	18.6% 1.5mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	23.4% 0.54mg	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	32% 223mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	55.4% 1883mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	25% 921g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Clementines vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Clementines have 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B9, 19.7 times more Vitamin C and 6.2 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin K than Raw Clementines.
• Both Raw Clementines and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Clementines as well as 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 Clementines vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Clementines have 7.2 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium, 1.4 times more Potassium and 4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Iron, 2.2 times more Manganese, 112.3 times more Sodium and 1.8 times more Zinc than Raw Clementines.
• Both Raw Clementines and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus per 500 kcal.
• Both Raw Clementines as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Clementines have 1.6 times more Carbohydrate, 135.8 times more Sugars, more Fructose and 2.6 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10.7 times more Fat than Raw Clementines.
• Both Raw Clementines and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Clementines as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.