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

Weight per 300 calories

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

Frozen Roasted Potatoes with Salt have 6.7 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has average energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	2.93% 2.84g	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	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	42.5% 30.8g	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	83% 31.6g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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