Comparing Nutrients in 300 calories Boiled Balsam-pear , Pods with Salt VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Boiled Balsam-pear , Pods with Salt: 1579g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 6.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is average in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	NA	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	2.25% 1.63g	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	83% 31.6g	16% 6.14g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	201% 805μg	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	579% 521mg	4.46% 4mg	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	14.7% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.2% 142mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	NA	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	75% 6mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	NA	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	81.2% 568mg	NA	700mg per day for Men 19-50 years
Potassium	148% 5037mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	NA	55μg per day for Men 19-50 years
Sodium	255% 3821mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	NA	11mg per day for Men 19-50 years
Water	40% 1483g	4.35% 161g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods with Salt vs Frozen Roasted Potatoes with Salt:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 129.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods with Salt vs Frozen Roasted Potatoes with Salt:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 4 times more Calcium, 5.1 times more Iron, 4.7 times more Potassium, 5.4 times more Sodium and 9.2 times more Water than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 18.9 times more Sugars, 5.1 times more Fiber and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.