Comparing Nutrients in 500 calories Swiss ChardVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Swiss Chard

2632g

Frozen Crinkle Cut French Fried Potatoes with Salt

343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 7.7 times more energy per unit of mass than Raw Swiss Chard, which is average in comparison to other foods. Swiss Chard having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

500 kcal ▼

Macro Nutrients

Swiss Chardvs Frozen Crinkle Cut French Fried Potatoes with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.43%5.26g

Fat

17.6%17g

5.26 gvs17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.47%0.79g

Saturated Fat

13.4%4.28g

0.79 gvs4.28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.5%0.18g

Omega 3

3.42%0.055g

0.18 gvs0.055 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.75%1.66g

Omega 6

5.1%0.87g

1.66 gvs0.87 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75.7%98g

Carbohydrate

63%82g

98 gvs82 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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40%29g

Sugars

0.99%0.72g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

29 gvs0.72 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.24g

NA gvs0.24 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.48g

NA gvs0.48 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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111%42g

Fiber

18%6.85g

42 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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84.6%47.4g

Protein

14.3%8g

47.4 gvs8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Swiss Chardvs Frozen Crinkle Cut French Fried Potatoes with Salt

895%8053μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

8053 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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87.7%1.05mg

Vitamin B1

30.3%0.36mg

Thiamine

1.05 mgvs0.36 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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182%2.37mg

Vitamin B2

9.75%0.13mg

Riboflavin

2.37 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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65.8%10.5mg

Vitamin B3

46%7.33mg

Niacin, nicotinic acid, niacinamide

10.5 mgvs7.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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91%4.53mg

Vitamin B5

30.7%1.53mg

Pantothenic acid

4.53 mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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200%2.6mg

Vitamin B6

51.6%0.67mg

Pyridoxine

2.6 mgvs0.67 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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92%368μg

Vitamin B9

26.5%106μg

Folates and Folic Acid

368 μgvs106 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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877%789mg

Vitamin C

29.3%26.4mg

Ascorbic acid

789 mgvs26.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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332%49.7mg

Vitamin E

2.3%0.34mg

Tocopherols and Tocotrienols

49.7 mgvs0.34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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18202%21842μg

Vitamin K

6%7.2μg

Phytomenadione or phylloquinone

21842 μgvs7.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Swiss Chardvs Frozen Crinkle Cut French Fried Potatoes with Salt

134%1342mg

Calcium

4.45%44.5mg

1342 mgvs44.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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523%4.7mg

Copper

29.3%0.26mg

4.7 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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592%47.4mg

Iron

26.5%2.12mg

47.4 mgvs2.12 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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508%2132mg

Magnesium

17%72mg

2132 mgvs72 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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419%9.63mg

Manganese

23.4%0.54mg

9.63 mgvs0.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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173%1211mg

Phosphorus

39.6%277mg

1211 mgvs277 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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293%9974mg

Potassium

38.3%1301mg

9974 mgvs1301 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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43%23.7μg

Selenium

3.1%1.7μg

23.7 μgvs1.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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374%5605mg

Sodium

79.7%1195mg

5605 mgvs1195 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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86%9.47mg

Zinc

10.6%1.16mg

9.47 mgvs1.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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66%2438g

Water

6.2%230g

2438 gvs230 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Swiss Chard have more Vitamin A, 2.9 times more Vitamin B1, 18.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 3.9 times more Vitamin B6, 3.5 times more Vitamin B9, 29.9 times more Vitamin C, 145.2 times more Vitamin E and 3037.1 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Raw Swiss Chard as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Swiss Chard have 30.1 times more Calcium, 17.9 times more Copper, 22.3 times more Iron, 29.6 times more Magnesium, 17.9 times more Manganese, 4.4 times more Phosphorus, 7.7 times more Potassium, 13.8 times more Selenium, 4.7 times more Sodium, 8.1 times more Zinc and 10.6 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 500 calories:

Raw Swiss Chard have 3.4 times more Omega 3, 1.9 times more Omega 6, 40.3 times more Sugars, 6.1 times more Fiber and 5.9 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 3.2 times more Fat and 5.4 times more Saturated Fat than Raw Swiss Chard.
Both Raw Swiss Chard and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Swiss Chard as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Swiss ChardVS Boiled Swiss ChardFrozen Crinkle Cut French Fried Potatoes with SaltVS Boiled Swiss ChardSwiss ChardVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltFrozen Crinkle Cut French Fried Potatoes with SaltVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Swiss ChardVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: