Comparing Nutrients in 500 calories Puddings, vanilla, ready-to-eat VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Puddings, vanilla, ready-to-eat: 385g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Puddings, vanilla, ready-to-eat or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.33g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	1.33% 3.85mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	63% 82g	130g per day for Men 19-50 years
Sugars	90% 65.3g	0.99% 0.72g	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% 0g	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	% 0g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 58.5g	% 0.48g	g per day for Men 19-50 years
Fiber	0% 0g	18% 6.85g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.85% 7.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.37% 0.22mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.62% 0.073mg	51.6% 0.67mg	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	1.92% 7.7μg	26.5% 106μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	24% 0.58μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.85% 0.77mg	29.3% 26.4mg	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	7.7% 1.15mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.92% 2.3μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	19% 188mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	29.3% 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	4.33% 0.35mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	3.66% 15.4mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	1.84% 0.042mg	23.4% 0.54mg	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	22.5% 158mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	7.45% 276g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, vanilla, ready-to-eat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Puddings, vanilla, ready-to-eat have 2.2 times more Vitamin B2, more Vitamin B12 and 3.4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5 times more Vitamin B1, 33.4 times more Vitamin B3, 2.6 times more Vitamin B5, 9.2 times more Vitamin B6, 13.8 times more Vitamin B9, 34.3 times more Vitamin C and 3.1 times more Vitamin K than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, vanilla, ready-to-eat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Puddings, vanilla, ready-to-eat have 4.2 times more Calcium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.8 times more Copper, 6.1 times more Iron, 4.7 times more Magnesium, 12.7 times more Manganese, 1.8 times more Phosphorus, 5.2 times more Potassium, 1.8 times more Sodium and 1.9 times more Zinc than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 500 kcal.
• Both Puddings, vanilla, ready-to-eat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, vanilla, ready-to-eat have 90.8 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Omega 6, more Fiber and 1.4 times more Protein than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 500 kcal.
• Both Puddings, vanilla, ready-to-eat as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.