Comparing Nutrients in 100 calories Dark Raisins VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Dark Raisins: 33.4g
• Frozen Roasted Potatoes with Salt: 78.7g

Dark Raisins have 2.4 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dark Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.086% 0.084g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.098% 0.031g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.29% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	0.077% 0.013g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	30% 21.8g	0.75% 0.54g	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	16% 11.6g	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	% 10.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.96% 1.5g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	NA	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	4.48% 0.058mg	NA	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	0.42% 1.67μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.85% 0.77mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.98% 1.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	NA	0.9mg per day for Men 19-50 years
Fluoride	1.96% 78.2μg	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	7.5% 0.6mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	2.87% 12mg	NA	420mg per day for Men 19-50 years
Manganese	4.1% 0.094mg	NA	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	4.7% 32.8mg	NA	700mg per day for Men 19-50 years
Potassium	7.3% 249mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.58% 8.7mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	NA	11mg per day for Men 19-50 years
Water	0.14% 5.17g	1.45% 53.6g	3700g per day for Men 19-50 years

Dark Raisins VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Dark Raisins vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 100 calories for Dark Raisins vs Frozen Roasted Potatoes with Salt:

• 100 calories of Dark Raisins have 1.8 times more Calcium and 1.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 27 times more Sodium than Dark Seedless Raisins.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dark Raisins have 1.3 times more Carbohydrate and 40.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 1.4 times more Fiber and 1.6 times more Protein than Dark Seedless Raisins.
• Both Dark Raisins and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Dark Raisins provide inadequate amounts of Protein