Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, soft-type VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, soft-type: 113g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Cookies, chocolate chip, commercially prepared, soft-type have 2.8 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very 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.

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, soft-type or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	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	23% 22.3g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	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	9.83% 7.13g	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	% 9.4g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 25g	% 0.53g	g per day for Men 19-50 years
Fiber	5.33% 2.03g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	13% 0.16mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.33% 0.056mg	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	7.6% 30.4μg	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	NA	40.7% 36.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.9% 19mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	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	57.3% 4.6mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	9.8% 68.7mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	6.35% 3.5μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.3% 11g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, soft-type vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cookies, chocolate chip, commercially prepared, soft-type have 3.3 times more Vitamin B2 and 5.6 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 2.4 times more Vitamin B1, 2.9 times more Vitamin B3, 3.8 times more Vitamin B5, 9.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.6 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, soft-type vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cookies, chocolate chip, commercially prepared, soft-type have 2 times more Iron and 11.2 times more Selenium 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 1.8 times more Copper, 2.7 times more Magnesium, 1.4 times more Manganese, 4.4 times more Phosphorus, 10 times more Potassium, 3.9 times more Sodium, 2 times more Zinc and 17.6 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Oven-heated 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:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.4 times more Fat, 3.3 times more Saturated Fat, 2.2 times more Omega 6, 46.4 times more Sugars and more Fructose 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 3.5 times more Fiber and 1.9 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.