Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Boiled White Gourd-flowered

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Boiled White Gourd-flowered: 667g

Frozen Roasted Potatoes with Salt have 8.5 times more energy per 100g than Boiled White Gourd-flowered . It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	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	19% 24.6g	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	21% 8g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.96mg	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	6.67% 26.7μg	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	63% 56.7mg	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	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	1.2% 12mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	NA	19.3% 0.17mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	NA	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	NA	19% 0.44mg	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	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	NA	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	NA	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	17% 635g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Boiled White Gourd-flowered ?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Boiled White Gourd-flowered :

• 100 kcal of Boiled and Drained White Gourd-flowered contain 42.3 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 Boiled White Gourd-flowered :

• 100 calories of Frozen Roasted Potatoes with Salt have 17.6 times more Sodium than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 13.5 times more Calcium, 4.2 times more Iron, 3.2 times more Potassium and 11.9 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 Boiled and Drained White Gourd-flowered contain 3.9 times more Fiber and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 100 calories.