Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Boiled White Gourd-flowered with Salt

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Boiled White Gourd-flowered with Salt: 2308g

Frozen Roasted Potatoes with Salt have 9.8 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled White Gourd-flowered 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	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.22% 0.21g	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	55% 71.5g	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	73% 27.7g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	67.5% 0.88mg	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	23% 92μg	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	218% 196mg	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	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	55.4% 554mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	NA	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	NA	66.2% 1.52mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	NA	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	366% 5492mg	1500mg per day for Men 19-50 years
Zinc	NA	147% 16mg	11mg per day for Men 19-50 years
Water	4.35% 161g	59.5% 2200g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Boiled White Gourd-flowered with Salt?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Boiled White Gourd-flowered with Salt:

• 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 48.8 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 White Gourd-flowered with Salt:

• 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 15.6 times more Calcium, 4.9 times more Iron, 3.7 times more Potassium, 7.8 times more Sodium and 13.7 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 White Gourd-flowered with Salt contain 4.5 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.