Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 3.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is average in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Frozen Roasted Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	NA	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	79% 103g	130g per day for Men 19-50 years
Sugars	21% 15.3g	3.75% 2.7g	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	73.5% 28g	27% 10.2g	38g per day for Men 19-50 years
Protein	95% 53g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	198% 1779μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	NA	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	324% 1294μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	908% 818mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	142% 21.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	61.8% 618mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	NA	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	188% 15mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	NA	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	NA	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	162% 1132mg	NA	700mg per day for Men 19-50 years
Potassium	260% 8853mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	NA	11mg per day for Men 19-50 years
Water	35.3% 1304g	7.24% 268g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips vs Frozen Roasted Potatoes with Salt:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 122.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Frozen Roasted Potatoes with Salt:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 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.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 6.1 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 5.6 times more Sugars, 2.7 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.