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

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Balsam-pear , Leafy Tips: 1667g

Frozen Crinkle Cut French Fried Potatoes with Salt have 4.9 times more energy per 100g than Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	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	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	NA	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	42% 55g	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	NA	38g per day for Men 19-50 years
Protein	14.3% 8g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	1029% 13.4mg	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	533% 2133μg	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	1630% 1467mg	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	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	372% 3.35mg	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	425% 34mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	388% 8.93mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	6.2% 230g	40.2% 1488g	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 Balsam-pear , Leafy Tips:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain more Vitamin A, 8.3 times more Vitamin B1, 47.6 times more Vitamin B2, 2.5 times more Vitamin B3, 19.9 times more Vitamin B6, 20.1 times more Vitamin B9 and 55.6 times more Vitamin C 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 Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.5 times more Sodium than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 31.4 times more Calcium, 12.7 times more Copper, 16 times more Iron, 19.7 times more Magnesium, 16.6 times more Manganese, 5.9 times more Phosphorus, 7.8 times more Potassium, 8.8 times more Selenium, 4.3 times more Zinc and 6.5 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 500 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Fat and 1.5 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 11 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 Balsam-pear , Leafy Tips have similar amounts of Energy per 500 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.