Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Raw European Chestnuts

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Raw European Chestnuts: 235g

Raw European Chestnuts have 1.3 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is above average 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 Raw European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Raw European Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	5.47% 5.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	11% 1.87g	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	82.2% 107g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	NA	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	50% 19g	38g per day for Men 19-50 years
Protein	14% 7.8g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.26% 2.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	30.3% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	68% 0.88mg	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	36.4% 146μg	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	112% 101mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	6.34% 63.4mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	117% 1.05mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	97% 2.23mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	NA	55μg per day for Men 19-50 years
Sodium	81% 1214mg	0.47% 7.04mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	5.3% 196g	3.1% 114g	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 Raw European Chestnuts:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C 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 Raw European Chestnuts 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 Raw European Chestnuts:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Phosphorus, 1.2 times more Potassium, 172.4 times more Sodium and 1.7 times more Water than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.6 times more Calcium, 2.3 times more Copper and 3.3 times more Manganese 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 Raw European Chestnuts have similar amounts of Iron, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3 times more Fat, 3.4 times more Saturated Fat and 1.4 times more Protein than Raw European Chestnuts.
• While Raw European Chestnuts contain 4 times more Omega 3, 2.1 times more Omega 6, 1.3 times more Carbohydrate and 2.7 times more Fiber 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 Raw European Chestnuts have similar amounts of Energy per 500 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.