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

Weight per 500 calories

• Frozen Spinach: 1724g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5 times more energy per unit of mass than Unprepared Frozen Spinach, which is average in comparison to other foods. Frozen Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Frozen Spinach	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% 9.83g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	56% 72.6g	63% 82g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	4.3% 3.1g	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	% 4.14g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 4.14g	% 0.48g	g per day for Men 19-50 years
Fiber	132% 50g	18% 6.85g	38g per day for Men 19-50 years
Protein	112% 62.6g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1123% 10103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5345% 6414μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	222% 2224mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	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	407% 32.6mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	308% 1293mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	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	121% 845mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	175% 5966mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.66mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	42% 1555g	6.2% 230g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 4.5 times more Vitamin B1, 30.5 times more Vitamin B2, 4.4 times more Vitamin B6, 23.5 times more Vitamin B9, 3.6 times more Vitamin C, 146 times more Vitamin E and 891.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Unprepared Frozen Spinach and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Unprepared Frozen Spinach 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 Frozen Spinach vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Unprepared Frozen Spinach has 50 times more Calcium, 9.4 times more Copper, 15.3 times more Iron, 18 times more Magnesium, 22.6 times more Manganese, 3 times more Phosphorus, 4.6 times more Potassium, 60.4 times more Selenium, 8.3 times more Zinc and 6.8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Unprepared Frozen Spinach and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unprepared Frozen Spinach has 25.8 times more Omega 3, 15.6 times more Sugars, 7.3 times more Fiber and 7.8 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 1.7 times more Fat, 6.1 times more Saturated Fat and more Omega 6 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unprepared Frozen Spinach as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.