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

Weight per 100 calories

• Boiled Balsam-pear , Pods with Salt: 526g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 6.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is average in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Balsam-pear , Pods 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	0.98% 0.95g	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	17.5% 22.7g	16% 20.6g	130g per day for Men 19-50 years
Sugars	14% 10.3g	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	27.7% 10.5g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	67% 268μg	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	4.9% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	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	25% 2mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	NA	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	27% 189mg	NA	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	NA	55μg per day for Men 19-50 years
Sodium	85% 1274mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	NA	11mg per day for Men 19-50 years
Water	13.4% 494g	1.45% 53.6g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Boiled Balsam-pear , Pods 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 , Pods with Salt vs Frozen Roasted Potatoes with Salt:

• 100 calories of Boiled Balsam-pear , Pods with Salt have 4 times more Calcium, 5.1 times more Iron, 4.7 times more Potassium, 5.4 times more Sodium and 9.2 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 , Pods with Salt have 18.9 times more Sugars, 5.1 times more Fiber and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.