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

Weight per 500 calories

• Canned Spinach with Liquids and Salt: 2632g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.5 times more energy per unit of mass than Canned Spinach Solids and Liquids with Salt, which is above 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Spinach with Liquids and Salt	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	10% 9.74g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	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	59% 77g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	111% 42g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	99% 55.5g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Oven-heated 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	41% 0.53mg	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	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	395% 355mg	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	281% 42mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	218% 2184mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	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	520% 41.6mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	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	120% 842mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	560% 8395mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	5.3% 196g	3700g per day for Men 19-50 years

Canned Spinach With Liquids And Salt VS Oven-heated 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Canned Spinach with Liquids and Salt vs Oven-heated 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, 29 times more Vitamin B2, 3.9 times more Vitamin B6, 22.3 times more Vitamin B9, 9.7 times more Vitamin C, 135.6 times more Vitamin E and 1402.9 times more Vitamin K 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 1.5 times more Vitamin B5 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oven-heated 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 500 calories.

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

• 500 calories of Canned Spinach with Liquids and Salt have 54.1 times more Calcium, 6.8 times more Copper, 17.9 times more Iron, 16.9 times more Magnesium, 19.1 times more Manganese, 2.8 times more Phosphorus, 4.1 times more Potassium, 101.7 times more Selenium, 6.9 times more Sodium, 8.9 times more Zinc and 12.5 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• 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 Canned Spinach with Liquids and Salt have 57.4 times more Omega 3, 9.6 times more Sugars, 5.9 times more Fiber and 7.1 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 1.6 times more Fat and 2.1 times more Saturated Fat than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oven-heated 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 500 calories.