Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Powder High Protein Nutritional Shake Mix

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Powder High Protein Nutritional Shake Mix: 25.5g

Powder High Protein Nutritional Shake Mix has 3.1 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Powder High Protein Nutritional Shake Mix?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	9.72% 1.65g	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	4% 5.2g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	1.26% 0.91g	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	0% 0g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	NA	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	49% 0.64mg	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	36.4% 146μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	68.3% 1.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	21.3% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	21.3% 128IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	1.2% 12mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	NA	71% 0.64mg	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	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	NA	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	NA	1386% 32mg	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	NA	40.6% 22.3μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	NA	43.5% 4.8mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	0.057% 2.1g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Powder High Protein Nutritional Shake Mix Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Powder High Protein Nutritional Shake Mix?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Powder High Protein Nutritional Shake Mix:

• 100 kcal of Powder High Protein Nutritional Shake Mix contain 14.3 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 Powder High Protein Nutritional Shake Mix:

• 100 calories of Frozen Roasted Potatoes with Salt have 1.4 times more Potassium than Powder High Protein Nutritional Shake Mix.
• While 100 kcal of Powder High Protein Nutritional Shake Mix contain 15.4 times more Calcium, 14.6 times more Iron and 1.3 times more Sodium 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 4 times more Carbohydrate and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 100 kcal of Powder High Protein Nutritional Shake Mix contain 1.9 times more Fat and 7.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Powder High Protein Nutritional Shake Mix offer comparable quantities of Energy per 100 calories.
• 100 calories of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber