Comparing Nutrients in 500 calories Boiled White Gourd-flowered VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 8.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is average in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled White Gourd-flowered	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	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	1.76% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	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	105% 40g	27% 10.2g	38g per day for Men 19-50 years
Protein	35.7% 20g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	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	33.3% 133μg	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	315% 283mg	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

	Boiled White Gourd-flowered	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	80% 800mg	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	104% 8.33mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	NA	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	62% 433mg	NA	700mg per day for Men 19-50 years
Potassium	167% 5667mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	NA	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	NA	11mg per day for Men 19-50 years
Water	86% 3177g	7.24% 268g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Boiled White Gourd-flowered vs Frozen Roasted Potatoes with Salt:

• 500 calories of Boiled White Gourd-flowered have 42.3 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 Boiled White Gourd-flowered vs Frozen Roasted Potatoes with Salt:

• 500 calories of Boiled White Gourd-flowered have 13.5 times more Calcium, 4.2 times more Iron, 3.2 times more Potassium and 11.9 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 17.6 times more Sodium than Boiled and Drained White Gourd-flowered .
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 3.9 times more Fiber and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled White Gourd-flowered and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.