Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Lotus Seeds

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Lotus Seeds: 151g

Dried Lotus Seeds have 2.3 times more energy per unit of mass than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is high in comparison to other foods. Frozen Crinkle Cut French Fried Potatoes with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Lotus Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	3.06% 2.97g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	9.6% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	74.7% 97g	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	41.4% 23.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	73% 0.95mg	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	39% 157μg	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	0% 0mg	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	Lotus Seeds	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	58.6% 0.53mg	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	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	75.3% 316mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	152% 3.5mg	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	135% 943mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	60.6% 2060mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	0.5% 7.53mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.2% 230g	0.58% 21.3g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Lotus Seeds Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Lotus Seeds:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 3 times more Vitamin B3 and more Vitamin C than Lotus Seeds.
• While 500 kcal of Dried Lotus Seeds contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Lotus Seeds provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• 500 calories of Lotus Seeds have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Lotus Seeds:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 158.7 times more Sodium than Lotus Seeds.
• While 500 kcal of Dried Lotus Seeds contain 5.5 times more Calcium, 2 times more Copper, 2.5 times more Iron, 4.4 times more Magnesium, 6.5 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.8 times more Fat and 8.6 times more Saturated Fat than Lotus Seeds.
• While 500 kcal of Dried Lotus Seeds contain 2.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Lotus Seeds offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.