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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Balsam-pear , Pods: 1765g

Frozen Roasted Potatoes with Salt have 7.5 times more energy per 100g than Balsam-pear , Pods. It has average energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	3.1% 3g	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	50.2% 65.3g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	NA	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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 , Pods	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	NA	66.7% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	NA	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	68.3% 1.57mg	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	78% 547mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	NA	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	NA	128% 14mg	11mg per day for Men 19-50 years
Water	4.35% 161g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Balsam-pear , Pods contain 369.1 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 , Pods:

• 300 calories of Frozen Roasted Potatoes with Salt have 8 times more Sodium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 9.5 times more Calcium, 6.4 times more Iron, 4.9 times more Potassium and 10.3 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 Raw Balsam-pear , Pods contain 8 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 300 calories.