Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Unenriched Bleached 13% Protein White (industrial) Wheat Flour: 138g

Unenriched Bleached 13% Protein White (industrial) Wheat 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.

Which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Unenriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	5.4% 0.92g	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	76.7% 100g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	2.1% 1.5g	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	0.057% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 0.22g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	14% 7.8g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Unenriched Bleached 13% Protein White (industrial) Wheat 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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	7.65% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	4.8% 0.062mg	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	10.7% 43μg	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	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	28.7% 0.26mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	11.5% 48.3mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	37.5% 0.86mg	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	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	65.8% 36μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	5.3% 196g	0.48% 17.7g	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 Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B1, 4 times more Vitamin B3, 2.9 times more Vitamin B5, 8.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 17.2 times more Vitamin K than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Unenriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B2 per 500 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 8.3 times more Potassium, 439.6 times more Sodium and 11.1 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 13% Protein White (industrial) Wheat Flour contains 1.3 times more Manganese, 116.5 times more Selenium and 1.8 times more Zinc 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 Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.4 times more Fat, 12.9 times more Saturated Fat and 2.2 times more Fiber than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 13% Protein White (industrial) Wheat Flour contains 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 Unenriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.