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

Weight per 500 calories

• Boiled Balsam-pear , Pods with Salt: 2632g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 6.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is average in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	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	87.4% 114g	79% 103g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	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	139% 52.6g	27% 10.2g	38g per day for Men 19-50 years
Protein	39.5% 22g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	336% 1342μg	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	965% 868mg	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	24.6% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	23.7% 237mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	125% 10mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	NA	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	135% 947mg	NA	700mg per day for Men 19-50 years
Potassium	247% 8395mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	NA	55μg per day for Men 19-50 years
Sodium	425% 6368mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	NA	11mg per day for Men 19-50 years
Water	67% 2472g	7.24% 268g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Balsam-pear , Pods with Salt have 129.8 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 , Pods with Salt vs Frozen Roasted Potatoes with Salt:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 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.
• 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 , Pods with Salt have 18.9 times more Sugars, 5.1 times more Fiber and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.