Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Cooked Guava Sauce

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Cooked Guava Sauce: 278g

Frozen Roasted Potatoes with Salt have 3.5 times more energy per 100g than Cooked Guava Sauce. It has average energy density when compared to other foods. Cooked Guava Sauce having low energy density.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cooked Guava Sauce?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	NA	0.69% 0.12g	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	20.3% 26.3g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	22.5% 16.3g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	NA	4.32% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.78% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.2% 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	3.47% 14μg	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	452% 407mg	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	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.4% 5.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	NA	23.8% 0.21mg	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	NA	4.63% 19.4mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	4.37% 30.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	NA	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	6.72% 249g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Guava Sauce Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cooked Guava Sauce?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Cooked Guava Sauce:

• 100 kcal of Cooked Guava Sauce contain 303.8 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 Cooked Guava Sauce:

• 100 calories of Frozen Roasted Potatoes with Salt have 21.1 times more Sodium than Cooked Guava Sauce.
• While 100 kcal of Cooked Guava Sauce contain 1.3 times more Iron, 1.8 times more Potassium and 4.6 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Guava Sauce lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Roasted Potatoes with Salt have 2 times more Protein than Cooked Guava Sauce.
• While 100 kcal of Cooked Guava Sauce contain 1.3 times more Carbohydrate, 30.1 times more Sugars and 4.9 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Guava Sauce offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Guava Sauce provide inadequate amounts of Protein