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

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Cookies, gluten-free, lemon wafer: 19.4g

Cookies, gluten-free, lemon wafer have 4.1 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, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	4.84% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	NA	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	NA	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	11% 14.4g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	11.3% 8.2g	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	% 8.2g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.079% 0.013mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0% 0mg	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	0% 0μg	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	4.04% 0.61mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.17% 1.75mg	1000mg per day for Men 19-50 years
Copper	NA	0% 0mg	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	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	NA	0.14% 0.58mg	420mg per day for Men 19-50 years
Manganese	NA	0.16% 0.004mg	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	1.1% 7.57mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	NA	0.053% 0.006mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	0.006% 0.22g	3700g per day for Men 19-50 years

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

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

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

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

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

• 100 calories of Frozen Roasted Potatoes with Salt have 11.3 times more Iron, 50.7 times more Potassium and 10.9 times more Sodium than Cookies, gluten-free, lemon wafer.
• 100 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Iron and Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Roasted Potatoes with Salt have 1.4 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 100 kcal of Cookies, gluten-free, lemon wafer contain 3.3 times more Fat, 15.5 times more Saturated Fat and 15.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy per 100 calories.
• 100 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein