Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Light Rye Flour

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Light Rye Flour: 140g

Light Rye Flour has 2.2 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is 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 Light Rye Flour?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Light Rye Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.92% 1.86g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	7.27% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	4.13% 0.7g	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	82.6% 107g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	1.8% 1.3g	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	0.17% 0.13g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 0.8g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	29.5% 11.2g	38g per day for Men 19-50 years
Protein	14% 7.8g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Light Rye Flour	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	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	25.2% 0.33mg	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	8.05% 32.2μg	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	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	6.9% 8.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Light Rye Flour	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	1.82% 18.2mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	33% 0.3mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	70.8% 1.63mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	9.23% 314mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	45% 24.6μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	0.19% 2.8mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	5.3% 196g	0.43% 16g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Light Rye Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Light Rye Flour?

Lets compare vitamin content per 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Light Rye Flour:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Light Rye Flour.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Light Rye Flour provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Light Rye Flour have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Light Rye Flour:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus, 4.7 times more Potassium and 433.5 times more Sodium than Light Rye Flour.
• While 500 kcal of Light Rye Flour contain 2.4 times more Manganese, 79.4 times more Selenium and 1.5 times more Zinc 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 Selenium
• 500 calories of Light Rye Flour lack sufficient amounts of Potassium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Light Rye Flour 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 8.6 times more Fat and 16 times more Saturated Fat than Light Rye Flour.
• While 500 kcal of Light Rye Flour contain 1.3 times more Carbohydrate, 1.6 times more Fiber and 1.8 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 Light Rye Flour offer comparable quantities of Energy per 500 calories.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Light Rye Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.