Comparing Nutrients in 500 calories Oven Heated Frozen French Fries with Salt VS Frozen Cottage-cut French Fried Potatoes

Weight per 500 calories

• Oven Heated Frozen French Fries with Salt: 317g
• Frozen Cottage-cut French Fried Potatoes: 327g

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

Which food has more nutrients per 500 calories - Oven Heated Frozen French Fries with Salt or Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	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	18% 17.3g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	28% 8.96g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	NA	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	8.32% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 81g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	1.6% 1.17g	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	0% 0g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.33g	25.8% 9.8g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	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	34.3% 0.41mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	36.5% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	35.3% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	45.2% 0.59mg	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	18% 72.8μg	12.3% 49μg	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	30.2% 27.2mg	30.5% 27.5mg	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	8.23% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	3.8% 38mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	2.03% 81μg	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	22.5% 1.8mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	12.4% 52.3mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	30.4% 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	39.3% 275mg	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	44.5% 1513mg	32.5% 1105mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.27μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	68.4% 1025mg	6.97% 105mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	5.5% 204g	5.9% 218g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oven Heated Frozen French Fries with Salt vs Frozen Cottage-cut French Fried Potatoes:

• Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Frozen Cottage-cut French Fried Potatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 500 kcal.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oven Heated Frozen French Fries with Salt vs Frozen Cottage-cut French Fried Potatoes:

• Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 1.5 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 9.8 times more Sodium than Frozen Cottage-cut French Fried Potatoes.
• While Frozen Cottage-cut French Fried Potatoes contain 1.4 times more Copper, 1.9 times more Iron and 1.4 times more Manganese than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Frozen Cottage-cut French Fried Potatoes have similar amounts of Zinc and Water per 500 kcal.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 2.8 times more Omega 6 than Frozen Cottage-cut French Fried Potatoes.
• While Frozen Cottage-cut French Fried Potatoes contain 3.3 times more Saturated Fat and 1.5 times more Fiber than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Frozen Cottage-cut French Fried Potatoes have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.