Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Granny Smith Apples

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Granny Smith Apples: 862g

Frozen Roasted Potatoes with Salt have 2.2 times more energy per 100g than Granny Smith Apples. It has average energy density when compared to other foods. Raw Granny Smith Apples with skin having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Granny Smith Apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	90% 117g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	114% 82.7g	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	59.5% 43g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	27% 10.2g	63.5% 24g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	6.77% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	NA	4.8% 43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.66% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24.5% 0.32mg	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	NA	6.47% 26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Granny Smith Apples	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	NA	29.7% 0.27mg	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	24.6% 1.97mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	NA	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	NA	16.5% 0.38mg	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	NA	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	NA	1.57% 0.86μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	0.57% 8.62mg	1500mg per day for Men 19-50 years
Zinc	NA	3.13% 0.34mg	11mg per day for Men 19-50 years
Water	7.24% 268g	20% 737g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Granny Smith Apples Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Granny Smith Apples:

• Both Frozen Roasted Potatoes with Salt and Raw Granny Smith Apples with skin have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Granny Smith Apples:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.5 times more Iron, 1.7 times more Potassium and 136.1 times more Sodium than Granny Smith Apples.
• While 500 kcal of Raw Granny Smith Apples with skin contain 2.7 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Granny Smith Apples with skin lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 2.3 times more Protein than Granny Smith Apples.
• While 500 kcal of Raw Granny Smith Apples with skin contain 30.4 times more Sugars and 2.4 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Granny Smith Apples offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Granny Smith Apples provide inadequate amounts of Protein