Comparing Nutrients in 500 calories Italian Bread VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Italian Bread: 193g
• Frozen Roasted Potatoes with Salt: 394g

Italian Bread has 2 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Italian Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.27g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	79% 103g	130g per day for Men 19-50 years
Sugars	12.5% 9.05g	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	2.48% 1.8g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.05g	27% 10.2g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.8% 8.76mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	49.2% 197μg	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	0% 0mg	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	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.83% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20.3% 203mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	83.3% 6.66mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	NA	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	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	26% 183mg	NA	700mg per day for Men 19-50 years
Potassium	7.04% 239mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	60.4% 33.2μg	NA	55μg per day for Men 19-50 years
Sodium	79.5% 1193mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	NA	11mg per day for Men 19-50 years
Water	1.96% 72.5g	7.24% 268g	3700g per day for Men 19-50 years

Italian Bread VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

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

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

• Both Italian Bread and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Italian Bread as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Italian Bread vs Frozen Roasted Potatoes with Salt:

• 500 calories of Italian Bread have 3.4 times more Calcium and 3.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 7.4 times more Potassium than Italian Bread.
• Both Italian Bread and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 500 calories.
• 500 calories of Italian Bread lack sufficient amounts of Potassium
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Italian Bread have 3.3 times more Sugars and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 2.5 times more Fiber than Italian Bread.
• Both Italian Bread and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.