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

Weight per 100 calories

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

Frozen Roasted Potatoes with Salt have 7.5 times more energy per 100g than Balsam-pear , Pods. It has average energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.03% 1g	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	16.7% 21.8g	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	NA	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.5% 0.25mg	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	106% 424μg	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	549% 494mg	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 , Pods	Recommended Dietary Allowance
Calcium	1.2% 12mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	NA	22.2% 0.2mg	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	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	NA	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	22.8% 0.52mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	NA	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	NA	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	15% 553g	3700g per day for Men 19-50 years

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

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

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

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

• 100 calories of Frozen Roasted Potatoes with Salt have 8 times more Sodium than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 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.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

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