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

Weight per 100 calories

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

Frozen Roasted Potatoes with Salt have 4 times more energy per 100g than Boiled Balsam-pear , Leafy Tips with Salt. It has average energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips with Salt having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.64% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	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% 20.6g	15% 19.3g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	4.5% 3.25g	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	5.4% 2.05g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	69.8% 0.63mg	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	4.92% 0.39mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	NA	70% 294mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	NA	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	55.3% 1881mg	3400mg per day for Men 19-50 years
Selenium	NA	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	NA	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	7.5% 277g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 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 Frozen Roasted Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

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