Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Boiled Pigeon Peas with Salt

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Boiled Pigeon Peas with Salt: 82.6g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Boiled Pigeon Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Pigeon Peas with Salt	22%	3%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.21% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	0.46% 0.007g	1.6g per day for Men 19-50 years
Omega 6	NA	0.95% 0.16g	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	14.8% 19.2g	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	14.6% 5.54g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	9.98% 5.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.75% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.27% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.18% 0.041mg	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	23% 92μg	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	0% 0mg	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 Pigeon Peas with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	NA	24.7% 0.22mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	NA	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.41mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	NA	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	13.3% 199mg	1500mg per day for Men 19-50 years
Zinc	NA	6.76% 0.74mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	1.53% 56.7g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Pigeon Peas With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Boiled Pigeon Peas with Salt?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Boiled Pigeon Peas with Salt:

• Both Frozen Roasted Potatoes with Salt and Boiled Pigeon Peas with Salt have similar amounts of vitamins per 100 kcal
• Both Frozen Roasted Potatoes with Salt as well as Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Boiled Pigeon Peas with Salt:

• 100 kcal of Boiled Pigeon Peas with Salt contain 3 times more Calcium and 2.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Pigeon Peas with Salt contain similar levels of Potassium and Sodium 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 Boiled Pigeon Peas with Salt contain 2.7 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Pigeon Peas with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.