Comparing Nutrients in 500 calories Frozen French Fried Sweet Potatoes with Salt VS Frozen Crosscut French Fried Sweet Potatoes

Weight per 500 calories

• Frozen French Fried Sweet Potatoes with Salt: 275g
• Frozen Crosscut French Fried Sweet Potatoes: 239g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 500 calories - Frozen French Fried Sweet Potatoes with Salt or Frozen Crosscut French Fried Sweet Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	27.4% 26.6g	97g per day for Men 19-50 years
Saturated Fat	9.93% 3.18g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	56% 0.89g	NA	1.6g per day for Men 19-50 years
Omega 6	41% 6.94g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	47% 61g	130g per day for Men 19-50 years
Sugars	49% 35.4g	21.3% 15.5g	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	2.16% 1.57g	NA	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	% 2.23g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	41.2% 15.7g	21.4% 8.13g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	7.26% 4.07g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Vitamin A	132% 1192μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.4% 0.49mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.6% 4.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	NA	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	23% 20.6mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	NA	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	26.4% 2.1mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	NA	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	NA	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	23% 162mg	NA	700mg per day for Men 19-50 years
Potassium	33% 1124mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	NA	11mg per day for Men 19-50 years
Water	3.86% 143g	3.9% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen French Fried Sweet Potatoes with Salt vs Frozen Crosscut French Fried Sweet Potatoes:

• Frozen French Fried Sweet Potatoes with Salt have 2.1 times more Vitamin C than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparing minerals per 500 calories for Frozen French Fried Sweet Potatoes with Salt vs Frozen Crosscut French Fried Sweet Potatoes:

• Frozen French Fried Sweet Potatoes with Salt have 1.5 times more Calcium, 2 times more Iron and 1.9 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• While Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 1.3 times more Sodium than Frozen French Fried Sweet Potatoes with Salt.

Comparison of macro-nutrients per 500 calories:

• Frozen French Fried Sweet Potatoes with Salt have 1.4 times more Saturated Fat, 1.6 times more Carbohydrate, 2.3 times more Sugars, 1.9 times more Fiber and 1.5 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen French Fried Sweet Potatoes with Salt and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Energy and Fat per 500 kcal.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Frozen Crosscut French Fried Sweet Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.