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

Weight per 500 calories

• Epazote: 1563g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5 times more energy per unit of mass than Raw Epazote, which is above average in comparison to other foods. Epazote having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Epazote	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	8.38% 8.13g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	NA	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	NA	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	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	89.4% 116g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	NA	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	156% 59.4g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Epazote	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.2% 47μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.44mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.38mg	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	840% 3359μg	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	62.5% 56.3mg	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	NA	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Epazote	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	430% 4297mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	330% 2.97mg	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	367% 29.4mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	450% 1891mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	2105% 48.4mg	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	192% 1344mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	291% 9891mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	37.7% 1394g	5.3% 196g	3700g per day for Men 19-50 years

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

• Raw Epazote has more Vitamin A, 56.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.4 times more Vitamin B6, 49.2 times more Vitamin B9 and 1.5 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Raw Epazote and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Epazote as well as Oven-heated 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 Epazote vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Epazote has 106.4 times more Calcium, 6.6 times more Copper, 12.6 times more Iron, 21.7 times more Magnesium, 71.2 times more Manganese, 4.5 times more Phosphorus, 6.8 times more Potassium, 45.3 times more Selenium, 13.8 times more Zinc and 7.1 times more Water 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 Sodium than Raw Epazote.

Comparison of macro-nutrients per 500 calories:

• Raw Epazote has 1.4 times more Carbohydrate and 8.3 times more Fiber 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 times more Fat and 1.5 times more Protein than Raw Epazote.
• Both Raw Epazote and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Raw Epazote as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.