Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Balsam-pear , Leafy Tips

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Boiled Balsam-pear , Leafy Tips: 1471g

Frozen Crinkle Cut French Fried Potatoes with Salt have 4.3 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	75.6% 98g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	21% 15.3g	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	73.5% 28g	38g per day for Men 19-50 years
Protein	14.3% 8g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	860% 11mg	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	324% 1294μg	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	908% 818mg	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	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	328% 2.96mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	329% 1382mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	343% 7.9mg	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	162% 1132mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	6.2% 230g	35.3% 1304g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Boiled Balsam-pear , Leafy Tips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Balsam-pear , Leafy Tips?

Lets compare vitamin content per 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain more Vitamin A, 6 times more Vitamin B1, 32.7 times more Vitamin B2, 2 times more Vitamin B3, 16.7 times more Vitamin B6, 12.2 times more Vitamin B9, 31 times more Vitamin C, 62.3 times more Vitamin E and 333.5 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 6.3 times more Sodium than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 13.9 times more Calcium, 11.2 times more Copper, 7.1 times more Iron, 19.2 times more Magnesium, 14.7 times more Manganese, 4.1 times more Phosphorus, 6.8 times more Potassium, 7.7 times more Selenium, 3.8 times more Zinc and 5.7 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 500 calories of 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 Frozen Crinkle Cut French Fried Potatoes with Salt have 5.8 times more Fat and 9.1 times more Saturated Fat than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 17.4 times more Omega 3, 21.3 times more Sugars, 4.1 times more Fiber and 6.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6 in 500 calories.