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

Weight per 500 calories

• Baked Frozen Sweet Potato: 500g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more energy per unit of mass than Baked Frozen Sweet Potato no Salt, which is above average in comparison to other foods. Baked Frozen Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Baked Frozen Sweet Potato	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	0.62% 0.6g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	90% 117g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	63.2% 46g	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	23.7% 9g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	579% 5215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.78mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	50.6% 45.5mg	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	25.7% 3.85mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.5% 175mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	33.8% 2.7mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	31.4% 220mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	9.96% 369g	5.3% 196g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Baked Frozen Sweet Potato have more Vitamin A, 2.9 times more Vitamin B2, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9, 1.2 times more Vitamin C, 12.4 times more Vitamin E and 1.8 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 2.4 times more Vitamin B3 than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 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 Baked Frozen Sweet Potato no 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 Baked Frozen Sweet Potato vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Baked Frozen Sweet Potato have 4.3 times more Calcium, 2 times more Copper, 1.2 times more Magnesium, 4.9 times more Manganese, 1.3 times more Potassium and 1.2 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 1.4 times more Phosphorus and 30.4 times more Sodium than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Baked Frozen Sweet Potato no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Frozen Sweet Potato have 1.4 times more Carbohydrate, 50.9 times more Sugars and 1.3 times more Fiber 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 26.6 times more Fat and 26.9 times more Saturated Fat than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Protein per 500 calories.
• Both Baked Frozen Sweet Potato no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.