Comparing Nutrients in 500 calories Bananas VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Bananas: 562g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 1.4 times more energy per unit of mass than Raw Bananas, which is average in comparison to other foods. Bananas having average energy density.

Discover which food has more nutrients per 500 calories - Bananas or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Bananas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	79% 103g	130g per day for Men 19-50 years
Sugars	95% 68.7g	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	37.6% 27.2g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 13.4g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	27% 10.2g	38g per day for Men 19-50 years
Protein	11% 6.12g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Bananas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.87% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.74mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 112μg	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	54.3% 49mg	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	3.75% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.8% 28mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.4μg	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	18.3% 1.46mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	NA	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	17.7% 124mg	NA	700mg per day for Men 19-50 years
Potassium	59% 2011mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.37% 5.6mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	NA	11mg per day for Men 19-50 years
Water	11.4% 421g	7.24% 268g	3700g per day for Men 19-50 years

Bananas VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bananas or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Bananas vs Frozen Roasted Potatoes with Salt:

• 500 calories of Bananas have 7.3 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 Bananas vs Frozen Roasted Potatoes with Salt:

• 500 calories of Bananas have 1.6 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Iron and 208.8 times more Sodium than Raw Bananas.
• Both Bananas and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 500 calories.
• Both Raw Bananas as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bananas have 1.2 times more Carbohydrate, 25.3 times more Sugars and 1.4 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.4 times more Protein than Raw Bananas.
• Both Bananas and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 500 calories.