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

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 4.2 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is average in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

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

Macro Nutrients

	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	12% 11.5g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	NA	2.05% 0.66g	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	42% 55g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	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	NA	27% 10.2g	38g per day for Men 19-50 years
Protein	158% 88.3g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	161% 1450μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	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	533% 2133μg	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	1630% 1467mg	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	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

	Balsam-pear , Leafy Tips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	140% 1400mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	425% 34mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	NA	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	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	236% 1650mg	NA	700mg per day for Men 19-50 years
Potassium	298% 10133mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	NA	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	NA	11mg per day for Men 19-50 years
Water	40.2% 1488g	7.24% 268g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Leafy Tips have 219.1 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 Balsam-pear , Leafy Tips vs Frozen Roasted Potatoes with Salt:

• 500 calories of Balsam-pear , Leafy Tips have 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.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 6.4 times more Sodium than Raw 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 Balsam-pear , Leafy Tips have 1.6 times more Fat and 10.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.9 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 500 calories.