Comparing Nutrients in 500 calories Boiled White Gourd-flowered VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 10.7 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is above average in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled White Gourd-flowered	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	0.69% 0.67g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	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	1.76% 0.3g	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	95% 123g	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	105% 40g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	35.7% 20g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Oven-heated 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	80.6% 0.97mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	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	33.3% 133μg	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	315% 283mg	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

	Boiled White Gourd-flowered	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	80% 800mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	104% 8.33mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	62% 433mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	86% 3177g	5.3% 196g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

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

• 500 calories of Boiled White Gourd-flowered have 2.6 times more Vitamin B1, 7.6 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 7.7 times more Vitamin C than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained White Gourd-flowered as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Gourd-flowered vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Boiled White Gourd-flowered have 19.8 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 4.2 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 3.9 times more Potassium, 21.5 times more Selenium, 18.8 times more Zinc and 16.2 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 18.2 times more Sodium than Boiled and Drained White Gourd-flowered .
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 1.4 times more Carbohydrate, 5.6 times more Fiber and 2.6 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 23.9 times more Fat and 50.4 times more Saturated Fat than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 500 calories.