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

Weight per 500 calories

• Frozen French Fried Potatoes: 340g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Frozen French Fried Potatoes	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	16.3% 16g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	3.83% 0.061g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	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	65% 84.4g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	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	0% 0g	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	% 0.34g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.53g	g per day for Men 19-50 years
Fiber	17% 6.46g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	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	29.8% 119μg	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	65.4% 59mg	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	2.27% 0.34mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.24% 7.5μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	26.4% 2.1mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	40.3% 282mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	NA	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	5.2% 78.2mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	6.12% 227g	5.3% 196g	3700g per day for Men 19-50 years

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

• Unprepared Frozen French Fried Potatoes have 1.7 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.6 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Unprepared Frozen French Fried Potatoes and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 500 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Copper, 1.3 times more Manganese and 15.5 times more Sodium than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 500 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Oven-heated 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:

Both Unprepared Frozen French Fried Potatoes and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Unprepared Frozen French Fried Potatoes and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.