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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Boiled Balsam-pear , Leafy Tips: 882g

Frozen Roasted Potatoes with Salt have 3.7 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	45.3% 59g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	12.7% 9.18g	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	16% 6.14g	44% 16.8g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	191% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55% 8.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	516% 6.7mg	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	194% 776μg	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	4.46% 4mg	545% 491mg	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	85.3% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1199% 1439μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	NA	197% 1.77mg	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	14.8% 1.2mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	NA	197% 829mg	420mg per day for Men 19-50 years
Manganese	NA	206% 4.73mg	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	97% 679mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	156% 5312mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	7.65% 115mg	1500mg per day for Men 19-50 years
Zinc	NA	24% 2.65mg	11mg per day for Men 19-50 years
Water	4.35% 161g	21% 783g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 122.2 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 Frozen Roasted Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 300 calories of Frozen Roasted Potatoes with Salt have 6.1 times more Sodium than Boiled Balsam-pear , Leafy Tips.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 10.5 times more Calcium, 7.6 times more Iron, 5 times more Potassium and 4.9 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 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 5.6 times more Sugars, 2.7 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy and Carbohydrate per 300 calories.