Comparing Nutrients in 500 calories Muffins, English, whole-wheat VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Muffins, English, whole-wheat: 246g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Muffins, English, whole-wheat have 1.3 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has above average 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 - Muffins, English, whole-wheat or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Muffins, English, whole-wheat	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	5.33% 5.17g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 100g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	43.4% 16.5g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	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	61.6% 0.74mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	30% 121μg	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	0% 0mg	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	6.73% 1mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.46μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	65.3% 653mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	75.4% 6.03mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	99% 695mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	3.04% 113g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Muffins, English, whole-wheat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Muffins, English, whole-wheat have 2 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 3.3 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 1.3 times more Vitamin B6, more Vitamin C and 2.9 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 500 kcal.
• Both Muffins, English, whole-wheat 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 kcal.

Comparing minerals per 500 calories for Muffins, English, whole-wheat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Muffins, English, whole-wheat have 16.2 times more Calcium, 2.6 times more Iron, 2 times more Magnesium, 6.5 times more Manganese, 2.3 times more Phosphorus, 319.6 times more Selenium and 3.2 times more Zinc 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 2.8 times more Potassium, 1.4 times more Sodium and 1.7 times more Water than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, English, whole-wheat have 2 times more Omega 3, 2.2 times more Omega 6, 22.1 times more Sugars, 2.3 times more Fiber and 2.8 times more Protein 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 3.1 times more Fat and 4.1 times more Saturated Fat than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Muffins, English, whole-wheat 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.