Comparing Nutrients in 500 calories Canned Mashed Sweet PotatoVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Canned Mashed Sweet Potato

495g

Frozen Crinkle Cut French Fried Potatoes with Salt

343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more energy per unit of mass than Canned Mashed Sweet Potato, which is average in comparison to other foods. Canned Mashed Sweet Potato having average energy density.

Which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

500 kcal ▼

Macro Nutrients

Canned Mashed Sweet Potatovs 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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1.02%0.99g

Fat

17.6%17g

0.99 gvs17 g

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

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0.63%0.2g

Saturated Fat

13.4%4.28g

0.2 gvs4.28 g

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

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4.02%0.064g

Omega 3

3.42%0.055g

0.064 gvs0.055 g

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

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2.07%0.35g

Omega 6

5.1%0.87g

0.35 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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88.3%115g

Carbohydrate

63%82g

115 gvs82 g

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

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37.2%27g

Sugars

0.99%0.72g

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

27 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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22%8.4g

Fiber

18%6.85g

8.4 gvs6.85 g

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

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17.5%9.8g

Protein

14.3%8g

9.8 gvs8 g

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

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Vitamins

Canned Mashed Sweet Potatovs Frozen Crinkle Cut French Fried Potatoes with Salt

239%2153μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2153 μgvs0 μg

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

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11%0.13mg

Vitamin B1

30.3%0.36mg

Thiamine

0.13 mgvs0.36 mg

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

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34.3%0.45mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.45 mgvs0.13 mg

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

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29.5%4.73mg

Vitamin B3

46%7.33mg

Niacin, nicotinic acid, niacinamide

4.73 mgvs7.33 mg

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

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50.7%2.53mg

Vitamin B5

30.7%1.53mg

Pantothenic acid

2.53 mgvs1.53 mg

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

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89.5%1.16mg

Vitamin B6

51.6%0.67mg

Pyridoxine

1.16 mgvs0.67 mg

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

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32.5%9.75μg

Vitamin B7

Biotin

9.75 μgvsNA μg

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

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13.6%54.5μg

Vitamin B9

26.5%106μg

Folates and Folic Acid

54.5 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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28.6%25.7mg

Vitamin C

29.3%26.4mg

Ascorbic acid

25.7 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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36%5.4mg

Vitamin E

2.3%0.34mg

Tocopherols and Tocotrienols

5.4 mgvs0.34 mg

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

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9.9%12μg

Vitamin K

6%7.2μg

Phytomenadione or phylloquinone

12 μgvs7.2 μg

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

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Minerals

Canned Mashed Sweet Potatovs Frozen Crinkle Cut French Fried Potatoes with Salt

15%149mg

Calcium

4.45%44.5mg

149 mgvs44.5 mg

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

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153%1.38mg

Copper

29.3%0.26mg

1.38 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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82.3%6.6mg

Iron

26.5%2.12mg

6.6 mgvs2.12 mg

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

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28.3%119mg

Magnesium

17%72mg

119 mgvs72 mg

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

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213%4.9mg

Manganese

23.4%0.54mg

4.9 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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36.8%257mg

Phosphorus

39.6%277mg

257 mgvs277 mg

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

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30.6%1040mg

Potassium

38.3%1301mg

1040 mgvs1301 mg

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

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7.2%3.96μg

Selenium

3.1%1.7μg

3.96 μgvs1.7 μg

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

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24.8%371mg

Sodium

79.7%1195mg

371 mgvs1195 mg

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

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9.45%1.04mg

Zinc

10.6%1.16mg

1.04 mgvs1.16 mg

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

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9.9%366g

Water

6.2%230g

366 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 Canned Mashed Sweet Potato vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Canned Mashed Sweet Potato has more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 15.8 times more Vitamin E and 1.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.9 times more Vitamin B9 than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin C per 500 kcal.
Both Canned Mashed Sweet Potato 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 Canned Mashed Sweet Potato vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Canned Mashed Sweet Potato has 3.3 times more Calcium, 5.2 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 9.1 times more Manganese, 2.3 times more Selenium and 1.6 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 1.3 times more Potassium and 3.2 times more Sodium than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Mashed Sweet Potato has 1.4 times more Carbohydrate, 37.5 times more Sugars, 1.2 times more Fiber and 1.2 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 17.3 times more Fat, 21.1 times more Saturated Fat and 2.5 times more Omega 6 than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
Both Canned Mashed Sweet Potato as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Mashed Sweet PotatoVS Frozen Sweet PotatoFrozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS 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 Canned Mashed Sweet PotatoVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: