Comparing Nutrients in 500 calories Boiled Chinese Chestnuts VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Boiled Chinese Chestnuts: 327g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Chinese Chestnuts or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Chinese Chestnuts	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	2.56% 2.5g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	0.99% 0.72g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	NA	18% 6.85g	38g per day for Men 19-50 years
Protein	17% 9.4g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.54% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.6% 0.92mg	51.6% 0.67mg	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	37.6% 150μg	26.5% 106μg	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	89.7% 80.7mg	29.3% 26.4mg	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	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.92% 39.2mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	29.3% 0.26mg	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	39.6% 3.17mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	45% 190mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	23.4% 0.54mg	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	31% 216mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.54mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	5.44% 201g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Chinese Chestnuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 3.2 times more Vitamin B2, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.1 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.1 times more Vitamin B3 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Boiled and Steamed Chinese Chestnuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Chinese Chestnuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 3.1 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 6.7 times more Manganese and 1.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Phosphorus, 1.3 times more Potassium and 182.9 times more Sodium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 500 kcal.
• Both Boiled and Steamed Chinese Chestnuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Steamed Chinese Chestnuts have 1.3 times more Carbohydrate than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.9 times more Fat, 11.7 times more Saturated Fat and 1.5 times more Omega 6 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled and Steamed Chinese Chestnuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.