Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Dishcloth Gourd

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Boiled Dishcloth Gourd: 893g

Frozen Crinkle Cut French Fried Potatoes with Salt have 2.6 times more energy per 100g than Boiled Dishcloth Gourd. It has average energy density when compared to other foods. Boiled and Drained Dishcloth Gourd having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Dishcloth Gourd?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	0.75% 0.24g	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	7.77% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	98% 128g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	63.7% 46g	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	68% 26g	38g per day for Men 19-50 years
Protein	14.3% 8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	34.2% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	89.5% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	68% 0.88mg	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	26.8% 107μg	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	56.5% 51mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	8.04% 80.4mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	84.3% 0.76mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	86.6% 2mg	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	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	119% 4045mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	12.5% 188mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	6.2% 230g	20.3% 753g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Boiled Dishcloth Gourd Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Dishcloth Gourd?

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

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.2 times more Vitamin B3 than Boiled Dishcloth Gourd.
• While 500 kcal of Boiled and Drained Dishcloth Gourd contain 3 times more Vitamin B2, 2.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin C, 6.3 times more Vitamin E and 2.1 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Dishcloth Gourd provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Dishcloth Gourd 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 Dishcloth Gourd:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 6.4 times more Sodium than Boiled Dishcloth Gourd.
• While 500 kcal of Boiled and Drained Dishcloth Gourd contain 2.9 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 3.7 times more Manganese, 3.1 times more Potassium, 1.3 times more Zinc and 3.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Dishcloth Gourd contain similar levels of Phosphorus per 500 calories.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Dishcloth Gourd lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.6 times more Fat, 17.7 times more Saturated Fat and 1.4 times more Protein than Boiled Dishcloth Gourd.
• While 500 kcal of Boiled and Drained Dishcloth Gourd contain 1.6 times more Carbohydrate, 64.2 times more Sugars and 3.8 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Dishcloth Gourd offer comparable quantities of Energy per 500 calories.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Dishcloth Gourd provide inadequate amounts of Omega 6 in 500 calories.