Comparing Nutrients in 500 calories Dried Beechnuts VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 229g

Dried Beechnuts have 2.6 times more energy per 100g than Oven-heated Frozen Cottage-cut French Fried Potatoes. It has very high energy density when compared to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Dried Beechnuts	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	28% 8.93g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	NA	1.6g per day for Men 19-50 years
Omega 6	94% 16g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	60% 78g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	19.3% 7.34g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	43% 0.56mg	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	24.5% 98μg	9.75% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	24.2% 21.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.47% 58.7μg	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	26.7% 2.14mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12% 50.5mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	30.3% 0.7mg	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	0% 0mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	NA	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	3.28% 121g	3700g per day for Men 19-50 years

Dried Beechnuts VS Oven-heated Frozen Cottage-cut French Fried Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 500 calories of Dried Beechnuts have 4.5 times more Vitamin B2 and 2.5 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 500 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 7.3 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dried Beechnuts as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 500 calories of Dried Beechnuts have 1.3 times more Copper and 1.7 times more Manganese than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 500 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.6 times more Iron, more Magnesium and more Phosphorus than Dried Beechnuts.
• Both Dried Beechnuts and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Potassium per 500 calories.
• 500 calories of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 2.3 times more Fat and 11.3 times more Omega 6 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 500 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.8 times more Saturated Fat, 2.7 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6