Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	4.9% 4.74g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	76% 99g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	2.87% 2.1g	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	0.31% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 0.32g	g per day for Men 19-50 years
Fiber	18% 6.85g	38% 14.4g	38g per day for Men 19-50 years
Protein	14.3% 8g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	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	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	16% 0.21mg	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	30.4% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	3.53% 35.3mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	64% 0.58mg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	137% 3.16mg	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	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	6.2% 230g	5.33% 197g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Cooked 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B5 and 3.2 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Vitamin B1 and 3.4 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.7 times more Potassium and 93.2 times more Sodium than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.2 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 5.9 times more Manganese, 57.5 times more Selenium and 2.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Phosphorus per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Potassium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.6 times more Fat than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.1 times more Fiber and 2.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 500 calories.