Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Onions Flakes

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Onions Flakes: 28.7g

Dry Onions Flakes have 2.7 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 Onions Flakes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Onions Flakes	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	0.07% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	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	18.4% 24g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	14.8% 10.7g	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	6.94% 2.64g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	4.58% 2.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Onions Flakes	Recommended Dietary Allowance
Vitamin A	NA	0.032% 0.29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.2% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35.3% 0.46mg	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	12% 47.6μg	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	24% 21.5mg	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	0.34% 0.052mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.91% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Onions Flakes	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.36% 73.6mg	1000mg per day for Men 19-50 years
Copper	NA	13.2% 0.12mg	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	5.55% 0.44mg	8mg per day for Men 19-50 years
Magnesium	NA	6.28% 26.4mg	420mg per day for Men 19-50 years
Manganese	NA	17.3% 0.4mg	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% 87mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	NA	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	NA	4.92% 0.54mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	0.03% 1.13g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Onions Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Onions Flakes?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Onions Flakes:

• 100 kcal of Dry Onions Flakes contain 16.1 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 Onions Flakes:

• 100 calories of Frozen Roasted Potatoes with Salt have 39 times more Sodium than Onions Flakes.
• While 100 kcal of Dry Onions Flakes contain 6.2 times more Calcium and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Onions Flakes contain similar levels of Iron per 100 calories.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Dry Onions Flakes contain 19.7 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Onions Flakes offer comparable quantities of Energy and Carbohydrate per 100 calories.