Comparing Nutrients in 100 calories Cake, yellow, light, dry mix VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Cake, yellow, light, dry mix: 25g
• Frozen Roasted Potatoes with Salt: 78.7g

Cake, yellow, light, dry mix has 3.2 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 100 calories - Cake, yellow, light, dry mix or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cake, yellow, light, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.65% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	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	0.85% 0.32g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	2.08% 1.16g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 0.99μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.55% 0.043mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.5% 0.006mg	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	4.7% 19μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.13% 0.027μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Cake, yellow, light, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.84% 38.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	1.73% 0.016mg	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	4.05% 0.32mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	0.59% 2.48mg	NA	420mg per day for Men 19-50 years
Manganese	2.45% 0.056mg	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	11.5% 80mg	NA	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	NA	55μg per day for Men 19-50 years
Sodium	9.97% 150mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	0.74% 0.082mg	NA	11mg per day for Men 19-50 years
Water	0.021% 0.77g	1.45% 53.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cake, yellow, light, dry mix vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Cake, yellow, light, dry mix.

Comparing minerals per 100 calories for Cake, yellow, light, dry mix vs Frozen Roasted Potatoes with Salt:

• Cake, yellow, light, dry mix has 3.2 times more Calcium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 22 times more Potassium, 1.6 times more Sodium and 69.9 times more Water than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Frozen Roasted Potatoes with Salt have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cake, yellow, light, dry mix has 2.6 times more Saturated Fat than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 6.4 times more Fiber and 1.5 times more Protein than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Frozen Roasted Potatoes with Salt have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Cake, yellow, light, dry mix as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.