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

Weight per 500 calories

• Chinese Waterchestnuts: 516g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more energy per unit of mass than Raw Chinese Waterchestnuts, which is above average in comparison to other foods. Chinese Waterchestnuts having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Chinese Waterchestnuts	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	0.53% 0.52g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	95% 123g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	40.7% 15.5g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	13% 7.2g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.15mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	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	20.6% 82.5μg	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	23% 20.6mg	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	41.2% 6.2mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	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	3.87% 0.31mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	74% 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	46.4% 325mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	88.5% 3010mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	6.56% 3.6μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	10.2% 379g	5.3% 196g	3700g per day for Men 19-50 years

Chinese Waterchestnuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Chinese Waterchestnuts have 1.9 times more Vitamin B1, 10.7 times more Vitamin B2, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 19.9 times more Vitamin E 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 1.3 times more Vitamin B3 and 1.8 times more Vitamin C than Raw Chinese Waterchestnuts.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Chinese Waterchestnuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Chinese Waterchestnuts have 3.7 times more Copper, 1.3 times more Magnesium, 2.5 times more Manganese, 2.1 times more Potassium, 2.1 times more Zinc and 1.9 times more Water 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 7.5 times more Iron and 16.8 times more Sodium than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of Chinese Waterchestnuts lack sufficient amounts of Iron
• Both Raw Chinese Waterchestnuts as well as Oven-heated 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 Chinese Waterchestnuts have 1.4 times more Carbohydrate, 27.5 times more Sugars and 2.2 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 30.9 times more Fat and 25.1 times more Saturated Fat than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Protein per 500 calories.
• Both Raw Chinese Waterchestnuts 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.