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

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Arrowroot: 769g

Frozen Crinkle Cut French Fried Potatoes with Salt have 2.2 times more energy per 100g than Arrowroot. It has average energy density when compared to other foods. Raw Arrowroot having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Arrowroot	23%	2%	75%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Arrowroot	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	8.65% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	79.2% 103g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	26.3% 10g	38g per day for Men 19-50 years
Protein	14.3% 8g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Arrowroot	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.85% 7.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	81.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	157% 2.05mg	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	26.5% 106μg	650% 2600μg	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	29.3% 26.4mg	16.2% 14.6mg	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	2.3% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Arrowroot	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	103% 0.93mg	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	26.5% 2.12mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	45.8% 192mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	58% 1.34mg	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	39.6% 277mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	103% 3492mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	6.2% 230g	16.8% 621g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more Vitamin C than Raw Arrowroot.
• While Raw Arrowroot contains 3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 3 times more Vitamin B6 and 24.5 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Arrowroot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6 times more Sodium than Raw Arrowroot.
• While Raw Arrowroot contains 3.5 times more Copper, 8 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium, 3.1 times more Selenium, 4.2 times more Zinc and 2.7 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Arrowroot have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 11.1 times more Fat, 14.3 times more Saturated Fat and 1.5 times more Omega 6 than Raw Arrowroot.
• While Raw Arrowroot contains 2.5 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Fiber and 4.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Arrowroot have similar amounts of Energy per 500 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Arrowroot have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.