Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Roasted Squash Seed Kernels

87g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

311g

Roasted Squash Seed Kernels have 3.6 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very 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 - Roasted Squash Seed Kernels or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Roasted Squash Seed Kernels

19%

71%

10%

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

28%

66%

500 kcal ▼

Macro Nutrients

Roasted Squash Seed Kernelsvs Oven-heated 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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44%42.7g

Fat

16.4%16g

42.7 gvs16 g

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

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23.3%7.44g

Saturated Fat

10.5%3.36g

7.44 gvs3.36 g

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

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6.04%0.097g

Omega 3

3.5%0.056g

0.097 gvs0.056 g

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

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100%17g

Omega 6

5.17%0.88g

17 gvs0.88 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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9.86%13g

Carbohydrate

65.7%85.4g

13 gvs85.4 g

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

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1.55%1.12g

Sugars

1.24%0.9g

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

1.12 gvs0.9 g

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

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0.084%0.061g

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]

0.061 gvs0 g

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

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%0.061g

Glucose

%0.37g

0.061 gvs0.37 g

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

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%0.99g

Sucrose

%0.53g

0.99 gvs0.53 g

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

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15%5.66g

Fiber

18.8%7.14g

5.66 gvs7.14 g

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

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46.4%26g

Protein

14%7.8g

26 gvs7.8 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Squash Seed Kernelsvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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5.1%0.061mg

Vitamin B1

31.6%0.38mg

Thiamine

0.061 mgvs0.38 mg

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

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10%0.13mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.13 mgvs0.096 mg

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

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24%3.86mg

Vitamin B3

41.4%6.63mg

Niacin, nicotinic acid, niacinamide

3.86 mgvs6.63 mg

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

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9.93%0.5mg

Vitamin B5

30.5%1.52mg

Pantothenic acid

0.5 mgvs1.52 mg

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

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6.7%0.087mg

Vitamin B6

41%0.53mg

Pyridoxine

0.087 mgvs0.53 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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12.4%49.7μg

Vitamin B9

17%68.3μg

Folates and Folic Acid

49.7 μgvs68.3 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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1.74%1.57mg

Vitamin C

40.7%36.6mg

Ascorbic acid

1.57 mgvs36.6 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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3.25%0.49mg

Vitamin E

2.07%0.31mg

Tocopherols and Tocotrienols

0.49 mgvs0.31 mg

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

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3.27%3.9μg

Vitamin K

5.95%7.14μg

Phytomenadione or phylloquinone

3.9 μgvs7.14 μg

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

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Minerals

Roasted Squash Seed Kernelsvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

4.53%45.3mg

Calcium

4.04%40.4mg

45.3 mgvs40.4 mg

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

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123%1.1mg

Copper

50%0.45mg

1.1 mgvs0.45 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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88%7.03mg

Iron

29%2.33mg

7.03 mgvs2.33 mg

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

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114%479mg

Magnesium

20.7%87mg

479 mgvs87 mg

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

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170%3.9mg

Manganese

29.6%0.68mg

3.9 mgvs0.68 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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146%1023mg

Phosphorus

43%301mg

1023 mgvs301 mg

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

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20%686mg

Potassium

43%1463mg

686 mgvs1463 mg

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

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15%8.2μg

Selenium

0.56%0.31μg

8.2 μgvs0.31 μg

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

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1.05%15.7mg

Sodium

81%1214mg

15.7 mgvs1214 mg

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

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60.5%6.66mg

Zinc

11.3%1.24mg

6.66 mgvs1.24 mg

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

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0.048%1.77g

Water

5.3%196g

1.77 gvs196 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 Roasted Squash Seed Kernels vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Roasted Pumpkin And Squash Seed Kernels have 1.4 times more Vitamin B2 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 6.2 times more Vitamin B1, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 6.1 times more Vitamin B6, 1.4 times more Vitamin B9, 23.4 times more Vitamin C and 1.8 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels 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 E in 500 kcal.

Comparing minerals per 500 calories for Roasted Squash Seed Kernels vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Roasted Pumpkin And Squash Seed Kernels have 2.5 times more Copper, 3 times more Iron, 5.5 times more Magnesium, 5.8 times more Manganese, 3.4 times more Phosphorus, 26.4 times more Selenium and 5.4 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 2.1 times more Potassium, 77.4 times more Sodium and 110.8 times more Water than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels 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:

Roasted Pumpkin And Squash Seed Kernels have 2.7 times more Fat, 2.2 times more Saturated Fat, 1.7 times more Omega 3, 19.4 times more Omega 6 and 3.3 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 6.7 times more Carbohydrate and 1.3 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
Both Roasted Pumpkin And Squash Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Squash Seed KernelsVS Dried Safflower SeedsOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Dried Safflower SeedsRoasted Squash Seed KernelsVS Frozen Roasted Potatoes with SaltOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Roasted Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: