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

Weight per 500 calories

• Cooked Taro with Salt: 352g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

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

Discover which food has more nutrients per 500 calories - Cooked Taro with Salt or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Taro with 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	0.4% 0.39g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	3.1% 0.049g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	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	94% 122g	63% 82g	130g per day for Men 19-50 years
Sugars	2.38% 1.73g	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	47.3% 18g	18% 6.85g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	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	16.7% 67μg	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	19.6% 17.6mg	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	68.8% 10.3mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	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	31.7% 2.54mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	25% 106mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.6mg	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	38.2% 268mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	50% 1704mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	5.76% 3.17μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	59% 884mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	6.07% 225g	6.2% 230g	3700g per day for Men 19-50 years

Cooked Taro With Salt VS Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Taro with Salt or Frozen Crinkle Cut French Fried Potatoes with Salt?

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

• 500 calories of Cooked Taro with Salt have 1.7 times more Vitamin B6 and 30.1 times more Vitamin E than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Cooked Taro with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Taro with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Cooked Taro with Salt have 2.7 times more Copper, 1.5 times more Magnesium, 2.9 times more Manganese and 1.3 times more Potassium than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Sodium than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Cooked Taro with Salt lack sufficient amounts of Zinc
• Both Cooked Taro with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Taro with Salt have 1.5 times more Carbohydrate and 2.6 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 44.1 times more Fat, 52.8 times more Saturated Fat and 4.4 times more Protein than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Taro with Salt provide inadequate amounts of Protein
• Both Cooked Taro with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.