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

Weight per 500 calories

• Frozen Turnips: 3125g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 9.1 times more energy per unit of mass than Frozen Turnips, Unprepared, which is average in comparison to other foods. Frozen Turnips having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Frozen Turnips	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	5.15% 5g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	125% 2g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	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	70.7% 92g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	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	148% 56.3g	18% 6.85g	38g per day for Men 19-50 years
Protein	58% 32.5g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.47% 31.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	62.5% 250μg	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	153% 138mg	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	NA	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	72% 719mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	273% 22mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	89.3% 625mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	126% 4281mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	52% 781mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	81% 2990g	6.2% 230g	3700g per day for Men 19-50 years

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

• Frozen Turnips, Unprepared have 2.6 times more Vitamin B1, 4.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 5.2 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Turnips, Unprepared as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Turnips, Unprepared have 16.1 times more Calcium, 5.3 times more Copper, 10.3 times more Iron, 4.3 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 3.3 times more Potassium, 7.3 times more Selenium, 3.8 times more Zinc and 13 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Sodium than Frozen Turnips, Unprepared.

Comparison of macro-nutrients per 500 calories:

• Frozen Turnips, Unprepared have 36.5 times more Omega 3, 8.2 times more Fiber and 4.1 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 3.4 times more Fat, 8.1 times more Saturated Fat and 1.5 times more Omega 6 than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen Turnips, Unprepared as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.