Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-covered VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Cookies, sugar wafer, chocolate-covered: 95g
• Frozen Roasted Potatoes with Salt: 394g

Cookies, sugar wafer, chocolate-covered have 4.1 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very 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 - Cookies, sugar wafer, chocolate-covered or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.2g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	51.2% 16.4g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.7g	79% 103g	130g per day for Men 19-50 years
Sugars	68% 49g	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	8.5% 3.23g	27% 10.2g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 0.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.45% 0.089mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	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	3.56% 14.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.94% 0.14μg	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	13.7% 2.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.47% 6.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	14.7% 1.18mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	10% 42.8mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	16% 111mg	NA	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	9.33% 5.13μg	NA	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	NA	11mg per day for Men 19-50 years
Water	0.044% 1.64g	7.24% 268g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, Chocolate-covered VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Cookies, sugar wafer, chocolate-covered vs Frozen Roasted Potatoes with Salt:

• Both Cookies, sugar wafer, chocolate-covered and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Cookies, sugar wafer, chocolate-covered as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs Frozen Roasted Potatoes with Salt:

• 500 kcal of Frozen Roasted Potatoes with Salt contain 1.7 times more Iron, 6 times more Potassium and 8.9 times more Sodium than Cookies, sugar wafer, chocolate-covered.
• 500 calories of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Potassium
• Both Cookies, sugar wafer, chocolate-covered 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 Cookies, sugar wafer, chocolate-covered have 3.7 times more Fat, 24.9 times more Saturated Fat and 18.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.6 times more Carbohydrate, 3.2 times more Fiber and 2.7 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, sugar wafer, chocolate-covered provide inadequate amounts of Fiber and Protein