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

Weight per 500 calories

• Lupins: 135g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Lupins have 2.3 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has 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.

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

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Lupins	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	13.5% 13g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	37.6% 0.6g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	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	42% 54.4g	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	67% 25.5g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	87% 48.7g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Lupins	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	72% 0.86mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	120% 478μg	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	7.2% 6.47mg	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

	Lupins	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	23.7% 237mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	73.5% 5.88mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	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	84.7% 593mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	1.35% 20.2mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.38% 14g	5.3% 196g	3700g per day for Men 19-50 years

Lupins VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Lupins have 2.3 times more Vitamin B1, 3.1 times more Vitamin B2 and 7 times more Vitamin B9 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 2.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.7 times more Vitamin C than Raw Lupins.
• Both Lupins and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Lupins have insufficient amounts of Vitamin C
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Raw Lupins as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Lupins vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Lupins have 5.9 times more Calcium, 3.1 times more Copper, 2.5 times more Iron, 3.1 times more Magnesium, 4.7 times more Manganese, 2 times more Phosphorus, 35.6 times more Selenium and 5.2 times more Zinc 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 60.1 times more Sodium than Raw Lupins.
• Both Lupins and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per 500 calories.
• 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 Lupins have 10.8 times more Omega 3, 3.1 times more Omega 6, 3.6 times more Fiber and 6.3 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 2.2 times more Saturated Fat and 1.6 times more Carbohydrate than Raw Lupins.
• Both Lupins and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6