Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, chocolate chip, commercially prepared, soft-type

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Cookies, chocolate chip, commercially prepared, soft-type: 113g

Cookies, chocolate chip, commercially prepared, soft-type have 3 times more energy per unit of mass than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is very high in comparison to other foods. Frozen Crinkle Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	57% 74g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	57.6% 41.8g	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	9.83% 7.13g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 25g	g per day for Men 19-50 years
Fiber	18% 6.85g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	14.3% 8g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	4.33% 0.056mg	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	7.6% 30.4μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.3% 0.34mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	28.4% 0.26mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	7.78% 32.7mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	20.7% 0.48mg	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	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	5.53% 0.61mg	11mg per day for Men 19-50 years
Water	6.2% 230g	0.3% 11g	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 Cookies, chocolate chip, commercially prepared, soft-type:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.3 times more Vitamin B1, 3.2 times more Vitamin B3, 3.8 times more Vitamin B5, 11.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2.5 times more Vitamin B2 and 5.1 times more Vitamin E 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 Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, chocolate chip, commercially prepared, soft-type:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.2 times more Magnesium, 4 times more Phosphorus, 8.9 times more Potassium, 3.8 times more Sodium, 1.9 times more Zinc and 20.7 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2.2 times more Iron and 2 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Copper and Manganese per 500 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, chocolate chip, commercially prepared, soft-type 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 3.4 times more Fiber and 2 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 1.3 times more Fat, 2.6 times more Saturated Fat, 2.2 times more Omega 6, 58.1 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.