Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Crackers, whole-wheat

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Crackers, whole-wheat: 117g

Crackers, whole-wheat have 2.7 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.

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Crackers, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	61.7% 0.99g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	42% 7.14g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	1.92% 1.4g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 1g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	31.7% 12g	38g per day for Men 19-50 years
Protein	14% 7.8g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, whole-wheat	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	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	1.9% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	16.7% 0.22mg	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	8.2% 32.8μg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	26.5% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	54.6% 0.49mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	110% 2.5mg	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	43% 301mg	55.4% 388mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	5.3% 196g	0.093% 3.44g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Crackers, Whole-wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Crackers, whole-wheat?

Lets compare vitamin content per 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Crackers, whole-wheat:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B1, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 5.3 times more Vitamin E and 4.5 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B9 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Crackers, whole-wheat:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.6 times more Potassium and 1.3 times more Sodium than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 1.7 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus, 38.1 times more Selenium and 2.5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Crackers, whole-wheat contain similar levels of Copper per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Crackers, whole-wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Saturated Fat than Crackers, whole-wheat.
• While 500 kcal of Crackers, whole-wheat contain 17.7 times more Omega 3, 8.1 times more Omega 6, 1.7 times more Fiber and 1.6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Crackers, whole-wheat offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6