Comparing Nutrients in 500 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

137g

Frozen Crinkle Cut French Fried Potatoes with Salt

343g

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 2.5 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Enriched Unbleached 10% Protein White (industrial) Wheat Flour or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

11%

85%

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

500 kcal ▼

Macro Nutrients

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs 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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2.1%2.02g

Fat

17.6%17g

2.02 gvs17 g

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

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1.3%0.41g

Saturated Fat

13.4%4.28g

0.41 gvs4.28 g

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

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1.45%0.023g

Omega 3

3.42%0.055g

0.023 gvs0.055 g

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

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6.65%1.13g

Omega 6

5.1%0.87g

1.13 gvs0.87 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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80%104g

Carbohydrate

63%82g

104 gvs82 g

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

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0.92%0.67g

Sugars

0.99%0.72g

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

0.67 gvs0.72 g

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

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0.057%0.041g

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]

0.041 gvs0 g

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

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%0.041g

Glucose

%0.24g

0.041 gvs0.24 g

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

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%0.27g

Sucrose

%0.48g

0.27 gvs0.48 g

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

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8.63%3.28g

Fiber

18%6.85g

3.28 gvs6.85 g

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

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23.7%13.3g

Protein

14.3%8g

13.3 gvs8 g

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

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Vitamins

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs 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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83.8%1mg

Vitamin B1

30.3%0.36mg

Thiamine

1 mgvs0.36 mg

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

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46.8%0.61mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.61 mgvs0.13 mg

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

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51%8.13mg

Vitamin B3

46%7.33mg

Niacin, nicotinic acid, niacinamide

8.13 mgvs7.33 mg

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

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6.78%0.34mg

Vitamin B5

30.7%1.53mg

Pantothenic acid

0.34 mgvs1.53 mg

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

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3.9%0.051mg

Vitamin B6

51.6%0.67mg

Pyridoxine

0.051 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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58%232μg

Vitamin B9

26.5%106μg

Folates and Folic Acid

232 μgvs106 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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0%0mg

Vitamin C

29.3%26.4mg

Ascorbic acid

0 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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3.46%0.52mg

Vitamin E

2.3%0.34mg

Tocopherols and Tocotrienols

0.52 mgvs0.34 mg

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

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0.34%0.41μg

Vitamin K

6%7.2μg

Phytomenadione or phylloquinone

0.41 μgvs7.2 μg

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

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Minerals

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs Frozen Crinkle Cut French Fried Potatoes with Salt

2.73%27.3mg

Calcium

4.45%44.5mg

27.3 mgvs44.5 mg

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

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28.5%0.26mg

Copper

29.3%0.26mg

0.26 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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86.4%6.9mg

Iron

26.5%2.12mg

6.9 mgvs2.12 mg

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

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8.13%34mg

Magnesium

17%72mg

34 mgvs72 mg

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

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48.6%1.1mg

Manganese

23.4%0.54mg

1.1 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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21%146mg

Phosphorus

39.6%277mg

146 mgvs277 mg

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

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6%204mg

Potassium

38.3%1301mg

204 mgvs1301 mg

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

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36.3%20μg

Selenium

3.1%1.7μg

20 μgvs1.7 μg

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

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0.18%2.73mg

Sodium

79.7%1195mg

2.73 mgvs1195 mg

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

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12.7%1.4mg

Zinc

10.6%1.16mg

1.4 mgvs1.16 mg

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

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0.44%16.4g

Water

6.2%230g

16.4 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 Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 2.8 times more Vitamin B1, 4.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.5 times more Vitamin B5, 13.3 times more Vitamin B6, more Vitamin C and 17.5 times more Vitamin K than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as 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 Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 3.3 times more Iron, 2.1 times more Manganese and 11.6 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Magnesium, 1.9 times more Phosphorus, 6.4 times more Potassium, 437.4 times more Sodium and 14 times more Water than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Zinc per 500 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as 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:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 1.3 times more Omega 6, 1.3 times more Carbohydrate and 1.7 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 8.5 times more Fat, 10.4 times more Saturated Fat and 2.1 times more Fiber than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourFrozen Crinkle Cut French Fried Potatoes with SaltVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourEnriched Unbleached 10% Protein White (industrial) Wheat FlourVS 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 Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched Unbleached 10% Protein White (industrial) Wheat Flour or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: