Comparing Nutrients in 500 calories Bay Leaf Spices VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Bay Leaf Spices: 160g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Bay Leaf Spices have 2.1 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Bay Leaf Spices or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Bay Leaf Spices	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	13.8% 13.4g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	111% 42g	18% 6.85g	38g per day for Men 19-50 years
Protein	21.7% 12g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	55% 494μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.7% 0.67mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	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	72% 288μg	26.5% 106μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	82.5% 74.3mg	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	NA	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bay Leaf Spices	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	133% 1332mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	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	859% 68.7mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	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	25.8% 181mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	8.13% 4.47μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2.45% 36.7mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	53.7% 5.9mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bay Leaf Spices vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Bay Leaf Spices have more Vitamin A, 5.3 times more Vitamin B2, 4.1 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.8 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 25.2 times more Vitamin B1 and 2.3 times more Vitamin B3 than Bay Leaf Spices.
• Both Bay Leaf Spices as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Bay Leaf Spices vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Bay Leaf Spices have 29.9 times more Calcium, 2.5 times more Copper, 32.4 times more Iron, 2.7 times more Magnesium, 24.3 times more Manganese, 2.6 times more Selenium and 5.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Phosphorus, 1.5 times more Potassium, 32.5 times more Sodium and 26.4 times more Water than Bay Leaf Spices.

Comparison of macro-nutrients per 500 calories:

• Bay Leaf Spices have 30.6 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Carbohydrate, 6.1 times more Fiber and 1.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Fat than Bay Leaf Spices.
• Both Bay Leaf Spices and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Bay Leaf Spices as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.