Comparing Nutrients in 500 calories Soybean Lecithin VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Soybean Lecithin: 65.5g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Soybean Lecithin has 5.2 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Soybean Lecithin or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Soybean Lecithin	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	67.6% 65.5g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.83g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	210% 3.37g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	155% 26.3g	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	0% 0g	63% 82g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	18% 6.85g	38g per day for Men 19-50 years
Protein	0% 0g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	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	0% 0mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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	35.7% 5.36mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 121μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0% 0g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soybean Lecithin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Soybean Lecithin has 15.7 times more Vitamin E and 16.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• Both Soybean Lecithin 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 Soybean Lecithin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Sodium, more Zinc and more Water than Soybean Lecithin.
• Both Soybean Lecithin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soybean Lecithin has 3.8 times more Fat, 2.3 times more Saturated Fat, 61.4 times more Omega 3 and 30.3 times more Omega 6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Carbohydrate, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Soybean Lecithin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.