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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Balsam-pear , Leafy Tips: 1000g

Frozen Roasted Potatoes with Salt have 4.2 times more energy per 100g than Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	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	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	NA	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	47.5% 61.8g	25.3% 33g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	16% 6.14g	NA	38g per day for Men 19-50 years
Protein	9.36% 5.24g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	618% 8.03mg	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	320% 1280μg	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	978% 880mg	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	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	NA	223% 2mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	NA	202% 850mg	420mg per day for Men 19-50 years
Manganese	NA	233% 5.36mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	NA	27.3% 3mg	11mg per day for Men 19-50 years
Water	4.35% 161g	24% 893g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Balsam-pear , Leafy Tips contain 219.1 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 Balsam-pear , Leafy Tips:

• 300 calories of Frozen Roasted Potatoes with Salt have 6.4 times more Sodium than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 23.7 times more Calcium, 17.3 times more Iron, 5.7 times more Potassium and 5.5 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 Frozen Roasted Potatoes with Salt have 1.9 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 1.6 times more Fat and 10.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.