Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Cookies, gluten-free, chocolate wafer

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Cookies, gluten-free, chocolate wafer: 18.5g

Cookies, gluten-free, chocolate wafer have 4.3 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is very 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 Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	NA	1.43% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	8.93% 11.6g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	10.5% 7.58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.86g	g per day for Men 19-50 years
Fiber	5.4% 2.05g	0.78% 0.3g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	NA	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

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	1.2% 12mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	NA	5.3% 0.048mg	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	8.48% 0.68mg	8mg per day for Men 19-50 years
Magnesium	NA	1.8% 7.58mg	420mg per day for Men 19-50 years
Manganese	NA	3.3% 0.076mg	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	3.8% 26.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	1.5% 22.6mg	1500mg per day for Men 19-50 years
Zinc	NA	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	0.007% 0.25g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cookies, Gluten-free, Chocolate Wafer Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cookies, gluten-free, chocolate wafer?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Cookies, gluten-free, chocolate wafer:

• Both Frozen Roasted Potatoes with Salt and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Cookies, gluten-free, chocolate wafer:

• 100 calories of Frozen Roasted Potatoes with Salt have 5.6 times more Potassium and 10.4 times more Sodium than Cookies, gluten-free, chocolate wafer.
• While 100 kcal of Cookies, gluten-free, chocolate wafer contain 1.7 times more Calcium and 1.7 times more Iron than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 100 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Roasted Potatoes with Salt have 1.8 times more Carbohydrate, 6.9 times more Fiber and 2.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 100 kcal of Cookies, gluten-free, chocolate wafer contain 3.9 times more Fat, 21.5 times more Saturated Fat and 13.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy per 100 calories.
• 100 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Fiber and Protein