Comparing Nutrients in 500 calories Boiled Sweet Potato no SkinVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Boiled Sweet Potato no Skin

658g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.1 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is above average in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

Which food has more nutrients per 500 calories - Boiled Sweet Potato no Skin or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

28%

66%

500 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs 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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0.95%0.92g

Fat

16.4%16g

0.92 gvs16 g

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

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0.64%0.2g

Saturated Fat

10.5%3.36g

0.2 gvs3.36 g

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

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0%0g

Omega 3

3.5%0.056g

0 gvs0.056 g

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

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2.36%0.4g

Omega 6

5.17%0.88g

0.4 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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89.7%117g

Carbohydrate

65.7%85.4g

117 gvs85.4 g

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

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52%37.8g

Sugars

1.24%0.9g

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

37.8 gvs0.9 g

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

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3.9%2.83g

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]

2.83 gvs0 g

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

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%3.55g

Glucose

%0.37g

3.55 gvs0.37 g

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

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%9.4g

Sucrose

%0.53g

9.4 gvs0.53 g

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

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43.3%16.4g

Fiber

18.8%7.14g

16.4 gvs7.14 g

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

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16%9g

Protein

14%7.8g

9 gvs7.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Sweet Potato no Skinvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

575%5178μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5178 μgvs0 μg

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

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30.7%0.37mg

Vitamin B1

31.6%0.38mg

Thiamine

0.37 mgvs0.38 mg

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

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23.8%0.31mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.31 mgvs0.096 mg

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

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22%3.54mg

Vitamin B3

41.4%6.63mg

Niacin, nicotinic acid, niacinamide

3.54 mgvs6.63 mg

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

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76.4%3.82mg

Vitamin B5

30.5%1.52mg

Pantothenic acid

3.82 mgvs1.52 mg

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

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83.5%1.1mg

Vitamin B6

41%0.53mg

Pyridoxine

1.1 mgvs0.53 mg

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

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30.3%9.08μg

Vitamin B7

Biotin

9.08 μgvsNA μg

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

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9.87%39.5μg

Vitamin B9

17%68.3μg

Folates and Folic Acid

39.5 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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94%84.2mg

Vitamin C

40.7%36.6mg

Ascorbic acid

84.2 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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41.2%6.2mg

Vitamin E

2.07%0.31mg

Tocopherols and Tocotrienols

6.2 mgvs0.31 mg

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

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11.5%14μg

Vitamin K

5.95%7.14μg

Phytomenadione or phylloquinone

14 μgvs7.14 μg

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

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Minerals

Boiled Sweet Potato no Skinvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

17.8%178mg

Calcium

4.04%40.4mg

178 mgvs40.4 mg

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

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68.7%0.62mg

Copper

50%0.45mg

0.62 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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59.2%4.74mg

Iron

29%2.33mg

4.74 mgvs2.33 mg

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

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28%118mg

Magnesium

20.7%87mg

118 mgvs87 mg

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

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76%1.75mg

Manganese

29.6%0.68mg

1.75 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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30%211mg

Phosphorus

43%301mg

211 mgvs301 mg

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

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44.5%1513mg

Potassium

43%1463mg

1513 mgvs1463 mg

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

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2.4%1.3μg

Selenium

0.56%0.31μg

1.3 μgvs0.31 μg

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

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12%178mg

Sodium

81%1214mg

178 mgvs1214 mg

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

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12%1.3mg

Zinc

11.3%1.24mg

1.3 mgvs1.24 mg

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

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14.2%527g

Water

5.3%196g

527 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 Boiled Sweet Potato no Skin vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Boiled Sweet Potato without Skin has more Vitamin A, 3.2 times more Vitamin B2, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin C, 19.9 times more Vitamin E and 1.9 times more Vitamin K 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 1.9 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled Sweet Potato without Skin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Sweet Potato no Skin vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Boiled Sweet Potato without Skin has 4.4 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese and 2.7 times more Water 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 1.4 times more Phosphorus and 6.8 times more Sodium than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium and Zinc per 500 kcal.
Both Boiled Sweet Potato without Skin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Sweet Potato without Skin has 1.4 times more Carbohydrate, 41.9 times more Sugars and 2.3 times more Fiber 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 17.3 times more Fat, 16.5 times more Saturated Fat and 2.2 times more Omega 6 than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Protein per 500 kcal.
Both Boiled Sweet Potato without Skin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum PackOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS 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 Boiled Sweet Potato no SkinVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Sweet Potato no Skin or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: