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

Weight per 500 calories

• Flaxseed: 94g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Flaxseed has 3.3 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 500 calories - Flaxseed or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Flaxseed	Oven-heated 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	40.7% 39.5g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	1335% 21.4g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.53g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	2% 1.45g	1.24% 0.9g	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	% 0.37g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 1.08g	% 0.53g	g per day for Men 19-50 years
Fiber	67.3% 25.6g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	30.6% 17g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	105% 31.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.4% 81.5μg	17% 68.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	40.7% 36.6mg	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	1.94% 0.29mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.36% 4.03μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	24% 239mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	50% 0.45mg	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	67% 5.37mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	87.4% 367mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	29.6% 0.68mg	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	86% 601mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	22.4% 761mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	43.2% 23.8μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	5.3% 196g	3700g per day for Men 19-50 years

Flaxseed VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Flaxseed or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

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

• 500 calories of Flaxseed have 4.1 times more Vitamin B1 and 1.6 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 65.2 times more Vitamin C than Flaxseed.
• Both Flaxseed and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Flaxseed have insufficient amounts of Vitamin C
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Flaxseed as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Flaxseed have 5.9 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 76.6 times more Selenium and 3.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Potassium and 43.2 times more Sodium than Flaxseed.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Flaxseed have 2.5 times more Fat, 382.1 times more Omega 3, 6.3 times more Omega 6, 3.6 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Carbohydrate than Flaxseed.
• Both Flaxseed and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6