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

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Spinach: 2174g

Frozen Crinkle Cut French Fried Potatoes with Salt have 6.3 times more energy per 100g than Spinach. It has average energy density when compared to other foods. Raw Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Spinach	39%	12%	49%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	3.32% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	60.7% 79g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 1.52g	g per day for Men 19-50 years
Fiber	18% 6.85g	126% 48g	38g per day for Men 19-50 years
Protein	14.3% 8g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.5% 106μg	1054% 4217μg	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	679% 611mg	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	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spinach	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	314% 2.83mg	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	736% 59mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	848% 19.5mg	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	152% 1065mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	6.2% 230g	53.7% 1987g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Raw Spinach contain more Vitamin A, 4.7 times more Vitamin B1, 32.4 times more Vitamin B2, 2.1 times more Vitamin B3, 6.3 times more Vitamin B6, 39.7 times more Vitamin B9, 23.2 times more Vitamin C, 128.9 times more Vitamin E and 1459.7 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 Spinach 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 A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Spinach 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 Spinach:

• 500 kcal of Raw Spinach contain 48.3 times more Calcium, 10.7 times more Copper, 27.7 times more Iron, 23.9 times more Magnesium, 36.3 times more Manganese, 3.8 times more Phosphorus, 9.3 times more Potassium, 12.7 times more Selenium, 1.4 times more Sodium, 9.9 times more Zinc and 8.6 times more Water 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 and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Fat and 3.1 times more Saturated Fat than Spinach.
• While 500 kcal of Raw Spinach contain 54.8 times more Omega 3, 12.7 times more Sugars, 7 times more Fiber and 7.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Spinach offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Spinach provide inadequate amounts of Omega 6 in 500 calories.