Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Steamed Sesbania Flower with Salt

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Steamed Sesbania Flower with Salt: 2381g

Frozen Crinkle Cut French Fried Potatoes with Salt have 7 times more energy per 100g than Steamed Sesbania Flower with Salt. It has average energy density when compared to other foods. Steamed Sesbania Flower with Salt having very low energy density.

Which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Steamed Sesbania Flower with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Steamed Sesbania Flower with Salt	18%	2%	80%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	1.23% 1.2g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	93% 121g	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	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Steamed Sesbania Flower with Salt	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	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	78.8% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	NA	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	339% 1357μg	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	979% 881mg	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	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	NA	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	NA	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	75% 2548mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	392% 5881mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	NA	11mg per day for Men 19-50 years
Water	6.2% 230g	60% 2221g	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 Steamed Sesbania Flower with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.2 times more Vitamin B3 than Steamed Sesbania Flower with Salt.
• While Steamed Sesbania Flower with Salt contains 3.1 times more Vitamin B1, 8.1 times more Vitamin B2, 12.8 times more Vitamin B9 and 33.4 times more Vitamin C 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 Steamed Sesbania Flower with Salt 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 Steamed Sesbania Flower with Salt:

• Steamed Sesbania Flower with Salt contains 11.8 times more Calcium, 6.3 times more Iron, 4 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium, 9.7 times more Selenium, 4.9 times more Sodium and 9.7 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 14.4 times more Fat than Steamed Sesbania Flower with Salt.
• While Steamed Sesbania Flower with Salt contains 1.5 times more Carbohydrate and 3.4 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 Steamed Sesbania Flower with Salt have similar amounts of Energy per 500 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Steamed Sesbania Flower with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.