Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g

Cookies, gluten-free, chocolate sandwich, with creme filling have 2.9 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	61.7% 80.2g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	71.3% 51.7g	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% 0g	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	% 0.37g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 50.2g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	14% 7.8g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	0% 0mg	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	17% 68.3μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.7% 36.6mg	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	2.07% 0.31mg	16.2% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	30.6% 0.28mg	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	29% 2.33mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	23.6% 0.54mg	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	43% 301mg	10.5% 74mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	5.3% 196g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 7.2 times more Vitamin B1, 1.2 times more Vitamin B2, 16.1 times more Vitamin B3, 9.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 7.8 times more Vitamin E and 3.8 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Copper, 2.1 times more Magnesium, 1.3 times more Manganese, 4.1 times more Phosphorus, 8.8 times more Potassium, 4.2 times more Sodium, 1.8 times more Zinc and 65.4 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.3 times more Iron than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.7 times more Fiber and 3.4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.5 times more Saturated Fat, 2.1 times more Omega 6 and 57.4 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.