Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Soymilk, chocolate, with added calcium, vitamins A and D: 794g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.6 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has above average energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	27.3% 4.63g	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	60.7% 79g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	86% 62.4g	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	8.35% 3.17g	38g per day for Men 19-50 years
Protein	14% 7.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	47% 0.61mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	231% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.7% 36.6mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	53% 317IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.07% 0.31mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	182% 1.63mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	NA	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	5.3% 196g	18.4% 679g	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 Soymilk, chocolate, with added calcium, vitamins A and D:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.7 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 21.6 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin D, 2.8 times more Vitamin E and 3.3 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 and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Potassium and 2.9 times more Sodium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 24.8 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 122.7 times more Selenium, 2.2 times more Zinc and 3.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Fat, 1.8 times more Saturated Fat and 2.3 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 10.6 times more Omega 3, 5.3 times more Omega 6, 69.3 times more Sugars and 2.3 times more Protein 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 Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.