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

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 7.5 times more energy per unit of mass than Raw Balsam-pear , Pods, which is average in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Balsam-pear , Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	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	16.7% 21.8g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	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	43.3% 16.5g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	106% 424μg	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	549% 494mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 112mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	31.6% 2.53mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	26% 182mg	NA	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	NA	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	NA	11mg per day for Men 19-50 years
Water	15% 553g	1.45% 53.6g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Balsam-pear , Pods have 369.1 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 Balsam-pear , Pods vs Frozen Roasted Potatoes with Salt:

• 100 calories of Balsam-pear , Pods have 9.5 times more Calcium, 6.4 times more Iron, 4.9 times more Potassium and 10.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 8 times more Sodium than Raw Balsam-pear , Pods.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Pods have 8 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Balsam-pear , Pods and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.