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

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Whole Wheat Flour: 147g

Whole-grain Wheat Flour has 2.1 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 Whole Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	3.8% 3.68g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	9.46% 1.6g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	0.83% 0.6g	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	0.1% 0.074g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 0.53g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	14% 7.8g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Whole 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	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	46% 0.6mg	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	16% 64.7μg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	67% 0.6mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	260% 6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 86μg	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	75% 525mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	15.7% 534mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	0.2% 2.94mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	5.3% 196g	0.43% 15.8g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Whole Wheat 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 Whole Wheat Flour?

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

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B5 and more Vitamin C than Whole Wheat Flour.
• While 500 kcal of Whole-grain Wheat Flour contain 1.9 times more Vitamin B1 and 2.5 times more Vitamin B2 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 Whole Wheat Flour provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• 500 calories of Whole Wheat Flour have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, 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 Whole Wheat Flour:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Potassium and 412.9 times more Sodium than Whole Wheat Flour.
• While 500 kcal of Whole-grain Wheat Flour contain 1.3 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 8.8 times more Manganese, 1.7 times more Phosphorus, 292.6 times more Selenium and 3.1 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
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole-grain Wheat 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 4.3 times more Fat and 5.3 times more Saturated Fat than Whole Wheat Flour.
• While 500 kcal of Whole-grain Wheat Flour contain 2.2 times more Fiber and 2.5 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 Whole Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole-grain Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.