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

Weight per 500 calories

• Hard white Wheat: 146g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Hard white Wheat has 2.1 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Hard white Wheat	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	2.58% 2.5g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	6.15% 1.05g	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	85.4% 111g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	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	47% 18g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	47% 0.57mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	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	14% 55.6μg	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	0% 0mg	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	9.84% 1.48mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	83.3% 6.67mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	74% 519mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	NA	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.92mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.87mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.38% 14g	5.3% 196g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.8 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 more Vitamin C and 2.6 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Hard white Wheat 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 Hard white Wheat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Hard white Wheat has 2.9 times more Iron, 1.6 times more Magnesium, 8.2 times more Manganese, 1.7 times more Phosphorus and 3.9 times more Zinc 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 2.3 times more Potassium, 415.3 times more Sodium and 14 times more Water than Hard white Wheat.
• Both Hard white Wheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 500 kcal.
• Both Hard white Wheat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Hard white Wheat has 1.3 times more Carbohydrate, 2.5 times more Fiber and 2.1 times more Protein 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 6.4 times more Fat and 8.3 times more Saturated Fat than Hard white Wheat.
• Both Hard white Wheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Hard white Wheat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.