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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 7.5 times more energy per unit of mass than Raw Balsam-pear , Pods, which is average in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 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	83.7% 109g	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	217% 82.4g	27% 10.2g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	529% 2118μg	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	2745% 2471mg	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 , Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	56% 559mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	158% 12.6mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	NA	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	130% 912mg	NA	700mg per day for Men 19-50 years
Potassium	256% 8706mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	NA	11mg per day for Men 19-50 years
Water	74.7% 2766g	7.24% 268g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Pods have 369.1 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 , Pods vs Frozen Roasted Potatoes with Salt:

• 500 calories of Balsam-pear , Pods have 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.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 8 times more Sodium than Raw Balsam-pear , Pods.
• 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 , Pods have 8 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Balsam-pear , Pods and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.