Comparing Nutrients in 500 calories Cookie, chocolate, with icing or coating VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Cookie, chocolate, with icing or coating: 99g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Cookie, chocolate, with icing or coating has 3.5 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Cookie, chocolate, with icing or coating or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cookie, chocolate, with icing or coating	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	24.6% 24g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	51% 16.3g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	63% 82g	130g per day for Men 19-50 years
Sugars	43.5% 31.6g	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	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	18% 6.85g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	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	24% 0.29mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.47mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	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	14.3% 57μg	26.5% 106μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.82% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	18.3% 2.75mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.48% 14.8mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	37% 2.96mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	5.87% 24.7mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	NA	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	10.6% 74mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	2.76% 94mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookie, chocolate, with icing or coating vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cookie, chocolate, with icing or coating has 1.5 times more Vitamin B2 and 8 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 1.3 times more Vitamin B1, 3 times more Vitamin B3, 29.6 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin K per 500 kcal.
• Both Cookie, chocolate, with icing or coating as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookie, chocolate, with icing or coating vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cookie, chocolate, with icing or coating has 1.4 times more Iron and 6.8 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.9 times more Magnesium, 3.8 times more Phosphorus, 13.9 times more Potassium, 3.2 times more Sodium, 3.9 times more Zinc and 116.5 times more Water than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 500 kcal.
• Both Cookie, chocolate, with icing or coating as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookie, chocolate, with icing or coating has 1.4 times more Fat, 3.8 times more Saturated Fat, 3.8 times more Omega 3, 3.8 times more Omega 6 and 43.9 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Fiber and 1.8 times more Protein than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cookie, chocolate, with icing or coating as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.