Comparing Nutrients in 500 calories Canned Spinach with Liquids and Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Canned Spinach with Liquids and Salt: 2632g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 7.7 times more energy per unit of mass than Canned Spinach Solids and Liquids with Salt, which is average in comparison to other foods. Canned Spinach with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Spinach with Liquids and Salt or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Spinach with Liquids and Salt	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	10% 9.74g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	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	59% 77g	63% 82g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	99% 55.5g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	382% 1526μg	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	395% 355mg	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	281% 42mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	218% 2184mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	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	520% 41.6mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	564% 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	120% 842mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	560% 8395mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	6.2% 230g	3700g per day for Men 19-50 years

Canned Spinach With Liquids And Salt VS Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Spinach with Liquids and Salt or Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Canned Spinach with Liquids and Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Canned Spinach with Liquids and Salt have more Vitamin A, 1.3 times more Vitamin B1, 22 times more Vitamin B2, 3.1 times more Vitamin B6, 14.4 times more Vitamin B9, 13.5 times more Vitamin C, 122.9 times more Vitamin E and 1393.4 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B5 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Spinach Solids and Liquids with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Spinach with Liquids and Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Canned Spinach with Liquids and Salt have 49.1 times more Calcium, 11.6 times more Copper, 19.6 times more Iron, 20.5 times more Magnesium, 24.1 times more Manganese, 3 times more Phosphorus, 4.7 times more Potassium, 18.4 times more Selenium, 7 times more Sodium, 9.5 times more Zinc and 10.7 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 500 calories of 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 Canned Spinach with Liquids and Salt have 58.6 times more Omega 3, 12.1 times more Sugars, 6.1 times more Fiber and 6.9 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Fat and 2.7 times more Saturated Fat than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Canned Spinach Solids and Liquids with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 500 calories.