Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Mashed Sweet Potato

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Canned Mashed Sweet Potato: 495g

Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more energy per 100g than Canned Mashed Sweet Potato. It has average energy density when compared to other foods. Canned Mashed Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	4.02% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	88.3% 115g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	37.2% 27g	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	22% 8.4g	38g per day for Men 19-50 years
Protein	14.3% 8g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	239% 2153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	50.7% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.5% 106μg	13.6% 54.5μg	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	28.6% 25.7mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	153% 1.38mg	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	82.3% 6.6mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	213% 4.9mg	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	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	6.2% 230g	9.9% 366g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Canned Mashed Sweet Potato Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Mashed Sweet Potato:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.9 times more Vitamin B9 than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 15.8 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Mashed Sweet Potato provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Mashed Sweet Potato:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Potassium and 3.2 times more Sodium than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain 3.3 times more Calcium, 5.2 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium and 9.1 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Mashed Sweet Potato contain similar levels of Phosphorus per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 500 calories of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 17.3 times more Fat and 21.1 times more Saturated Fat than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain 1.4 times more Carbohydrate and 37.5 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Mashed Sweet Potato offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.