Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled New Zealand Spinach with Salt

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Boiled New Zealand Spinach with Salt: 4167g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 13.4 times more energy per 100g than Boiled New Zealand Spinach with Salt. It has above average energy density when compared to other foods. Boiled and Drained New Zealand Spinach with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	3.5% 1.13g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	146% 2.33g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	2.7% 0.46g	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	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	14.4% 10.4g	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	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	154% 58.3g	38g per day for Men 19-50 years
Protein	14% 7.8g	97% 54g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	343% 4.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	213% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	760% 9.88mg	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	83.3% 333μg	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	741% 667mg	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	342% 51.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	10139% 12167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	200% 2000mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	356% 3.2mg	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	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	317% 1333mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	953% 22mg	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	131% 917mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	953% 14292mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	117% 13mg	11mg per day for Men 19-50 years
Water	5.3% 196g	107% 3950g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Boiled New Zealand Spinach With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled New Zealand Spinach with Salt:

• 500 kcal of Boiled and Drained New Zealand Spinach with Salt contain 3.3 times more Vitamin B1, 46.3 times more Vitamin B2, 2.5 times more Vitamin B3, 7 times more Vitamin B5, 18.5 times more Vitamin B6, 4.9 times more Vitamin B9, 18.2 times more Vitamin C, 165 times more Vitamin E and 1703.3 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 B2, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled New Zealand Spinach with Salt:

• 500 kcal of Boiled and Drained New Zealand Spinach with Salt contain 49.5 times more Calcium, 7.1 times more Copper, 11.8 times more Iron, 15.3 times more Magnesium, 32.2 times more Manganese, 3 times more Phosphorus, 2.9 times more Potassium, 120.8 times more Selenium, 11.8 times more Sodium, 10.4 times more Zinc and 20.2 times more Water 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 lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.2 times more Fat and 3 times more Saturated Fat than Boiled New Zealand Spinach with Salt.
• While 500 kcal of Boiled and Drained New Zealand Spinach with Salt contain 41.7 times more Omega 3, 11.6 times more Sugars, 8.2 times more Fiber and 6.9 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 Boiled New Zealand Spinach with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Omega 6 in 500 calories.