Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Taro Shoots

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Cooked Taro Shoots: 3571g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 11.5 times more energy per 100g than Cooked Taro Shoots. It has above average energy density when compared to other foods. Cooked Taro Shoots no Salt having very low energy density.

Which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Cooked Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	4.83% 0.82g	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	88% 114g	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	NA	38g per day for Men 19-50 years
Protein	14% 7.8g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	308% 4mg	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	26.8% 107μg	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	750% 675mg	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	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	373% 3.36mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	202% 4.64mg	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	133% 929mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	361% 12286mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	5.3% 196g	92% 3404g	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 Cooked Taro Shoots:

• Cooked Taro Shoots no Salt contain more Vitamin A, 3.6 times more Vitamin B1, 19.7 times more Vitamin B2, 4.4 times more Vitamin B3, 1.8 times more Vitamin B5, 7.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 18.4 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 Cooked Taro Shoots no Salt have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Taro Shoots:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 17 times more Sodium than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 12.4 times more Calcium, 7.5 times more Copper, 6.3 times more Iron, 3.3 times more Magnesium, 6.8 times more Manganese, 3.1 times more Phosphorus, 8.4 times more Potassium, 115 times more Selenium, 15.5 times more Zinc and 17.4 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 5.6 times more Fat and 5.9 times more Saturated Fat than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 6.4 times more Omega 3, 1.3 times more Carbohydrate and 3.3 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 Cooked Taro Shoots no Salt have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.