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

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Balsam-pear , Leafy Tips: 333g

Frozen Roasted Potatoes with Salt have 4.2 times more energy per 100g than Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.37% 2.3g	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	8.44% 11g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.12% 1.75g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	206% 2.68mg	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	107% 427μg	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	326% 293mg	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	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

	Frozen Roasted Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	1.2% 12mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	NA	74.4% 0.67mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	NA	67.5% 283mg	420mg per day for Men 19-50 years
Manganese	NA	77.7% 1.8mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	59.6% 2027mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	2.44% 36.7mg	1500mg per day for Men 19-50 years
Zinc	NA	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	8.04% 298g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Raw Balsam-pear , Leafy Tips contain 219.1 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 Frozen Roasted Potatoes with Salt vs Balsam-pear , Leafy Tips:

• 100 calories of Frozen Roasted Potatoes with Salt have 6.4 times more Sodium than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 23.7 times more Calcium, 17.3 times more Iron, 5.7 times more Potassium and 5.5 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 Frozen Roasted Potatoes with Salt have 1.9 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 1.6 times more Fat and 10.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 100 calories.