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

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Ginger Root: 625g

Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more energy per 100g than Ginger Root. It has average energy density when compared to other foods. Raw Ginger Root having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Ginger Root	9%	8%	83%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ginger Root	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	3.96% 1.27g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	85.4% 111g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	14.7% 10.6g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	14.3% 8g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ginger Root	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	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	77% 1mg	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	17% 68.8μg	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	34.7% 31.3mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	0.52% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Ginger Root	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	157% 1.4mg	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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	62.2% 1.43mg	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	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	76.3% 2594mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	5.4% 81.3mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	6.2% 230g	13.3% 493g	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 Ginger Root:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5, 1.5 times more Vitamin B9 and 11.5 times more Vitamin K than Raw Ginger Root.
• While Raw Ginger Root contains 1.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 4.7 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 and Raw Ginger Root have similar amounts of Vitamin C per 500 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Ginger Root 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 Ginger Root:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Phosphorus and 14.7 times more Sodium than Raw Ginger Root.
• While Raw Ginger Root contains 2.2 times more Calcium, 5.4 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 2.7 times more Manganese, 2 times more Potassium, 2.6 times more Selenium, 1.8 times more Zinc and 2.1 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 3.6 times more Fat and 3.4 times more Saturated Fat than Raw Ginger Root.
• While Raw Ginger Root contains 3.9 times more Omega 3, 1.4 times more Carbohydrate, 14.8 times more Sugars, 1.8 times more Fiber and 1.4 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 Ginger Root have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Ginger Root have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.