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

Weight per 500 calories

• Taro: 446g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more energy per unit of mass than Raw Taro, which is above average in comparison to other foods. Taro having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Taro	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	0.92% 0.89g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	6.98% 0.11g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	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	91% 118g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	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	48% 18.3g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	12% 6.7g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Taro	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	24.6% 98μg	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	22.3% 20mg	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	71% 10.6mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	19% 192mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	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	30.7% 2.46mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	53.6% 375mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	77.6% 2638mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	9.33% 1.03mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	8.52% 315g	5.3% 196g	3700g per day for Men 19-50 years

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

• Raw Taro has 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 34.2 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Vitamin B3, 1.8 times more Vitamin C and 1.6 times more Vitamin K than Raw Taro.
• Both Raw Taro and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Raw Taro as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

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

• Raw Taro has 4.8 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 2.5 times more Manganese, 1.2 times more Phosphorus, 1.8 times more Potassium, 10.1 times more Selenium and 1.6 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 24.7 times more Sodium than Raw Taro.
• Both Raw Taro and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Taro has 2 times more Omega 3, 1.4 times more Carbohydrate and 2.6 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 17.8 times more Fat, 18.4 times more Saturated Fat and 3.4 times more Omega 6 than Raw Taro.
• Both Raw Taro and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Taro as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.