Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with Salt VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 313g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is average in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.63g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	4.5% 3.25g	0.75% 0.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.6% 5.94g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	20% 11.3g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	42% 378μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.8% 0.88mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.75% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.38mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.8% 275μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	193% 174mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.2% 4.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	425% 510μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	69.8% 0.63mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40% 3.2mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	NA	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.4% 241mg	NA	700mg per day for Men 19-50 years
Potassium	55.3% 1881mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	NA	55μg per day for Men 19-50 years
Sodium	52% 778mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	8.52% 0.94mg	NA	11mg per day for Men 19-50 years
Water	7.5% 277g	1.45% 53.6g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Frozen Roasted Potatoes with Salt:

• 100 calories of Boiled Balsam-pear , Leafy Tips with Salt have 129.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Frozen Roasted Potatoes with Salt:

• 100 calories of Boiled Balsam-pear , Leafy Tips with Salt have 11.1 times more Calcium, 8.1 times more Iron, 5.3 times more Potassium, 3.3 times more Sodium and 5.2 times more Water than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Leafy Tips with Salt have 6 times more Sugars, 2.9 times more Fiber and 6.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.