Comparing Nutrients in 500 calories Pancakes, whole-wheat, dry mix, incomplete VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Pancakes, whole-wheat, dry mix, incomplete: 145g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Pancakes, whole-wheat, dry mix, incomplete have 2.4 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has 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 - Pancakes, whole-wheat, dry mix, incomplete or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Pancakes, whole-wheat, dry mix, incomplete	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	2.25% 2.2g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	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	79.4% 103g	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	33.2% 18.6g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Pancakes, whole-wheat, dry mix, incomplete	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	29.8% 119μg	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	NA	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

	Pancakes, whole-wheat, dry mix, incomplete	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	65.3% 653mg	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	142% 11.4mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	162% 1137mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	138% 2063mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pancakes, whole-wheat, dry mix, incomplete vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Pancakes, whole-wheat, dry mix, incomplete have 2.3 times more Vitamin B1, 12.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pancakes, whole-wheat, dry mix, incomplete vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Pancakes, whole-wheat, dry mix, incomplete have 14.7 times more Calcium, 3.1 times more Copper, 5.4 times more Iron, 2.1 times more Magnesium, 6 times more Manganese, 4.1 times more Phosphorus, 32.3 times more Selenium, 1.7 times more Sodium and 2.4 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 2 times more Potassium and 18 times more Water than Pancakes, whole-wheat, dry mix, incomplete.

Comparison of macro-nutrients per 500 calories:

• Pancakes, whole-wheat, dry mix, incomplete have 1.3 times more Carbohydrate and 2.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.8 times more Fat and 12.1 times more Saturated Fat than Pancakes, whole-wheat, dry mix, incomplete.
• Both Pancakes, whole-wheat, dry mix, incomplete and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Pancakes, whole-wheat, dry mix, incomplete 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.