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

Weight per 500 calories

• Onions Flakes: 143g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Onions Flakes have 2.2 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 - Onions Flakes or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Onions Flakes	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	0.68% 0.66g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	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	92% 119g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	74% 53.6g	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	34.7% 13g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	23% 13g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.98mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	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	59.5% 238μg	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	119% 107mg	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	1.7% 0.26mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	37% 368mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	66.2% 0.6mg	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	27.8% 2.22mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	86.5% 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	62% 434mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	68.3% 2324mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	13% 7.16μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.15% 5.63g	5.3% 196g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Onions Flakes have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.9 times more Vitamin C 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 4.7 times more Vitamin B3 than Dry Onions Flakes.
• 500 calories of Onions Flakes have insufficient amounts of Vitamin B3
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Dry Onions Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Onions Flakes have 9.1 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 23.1 times more Selenium and 2.2 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 40.4 times more Sodium than Dry Onions Flakes.
• Both Onions Flakes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron 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 Onions Flakes have 1.4 times more Carbohydrate, 59.5 times more Sugars, 1.8 times more Fiber and 1.6 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 24.2 times more Fat and 30.1 times more Saturated Fat than Dry Onions Flakes.
• Both Onions Flakes and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• Both Dry Onions Flakes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.