Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Boiled Balsam-pear , Leafy Tips

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Boiled Balsam-pear , Leafy Tips: 1471g

Frozen Roasted Potatoes with Salt have 3.7 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	NA	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	75.6% 98g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	21% 15.3g	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	27% 10.2g	73.5% 28g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	860% 11mg	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	324% 1294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	908% 818mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	5.9% 59mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	NA	328% 2.96mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	NA	329% 1382mg	420mg per day for Men 19-50 years
Manganese	NA	343% 7.9mg	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	162% 1132mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	NA	40% 4.4mg	11mg per day for Men 19-50 years
Water	7.24% 268g	35.3% 1304g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Balsam-pear , Leafy Tips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Boiled Balsam-pear , Leafy Tips?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 122.2 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 Frozen Roasted Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 500 calories of Frozen Roasted Potatoes with Salt have 6.1 times more Sodium than Boiled Balsam-pear , Leafy Tips.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 10.5 times more Calcium, 7.6 times more Iron, 5 times more Potassium and 4.9 times more Water than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 5.6 times more Sugars, 2.7 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy and Carbohydrate per 500 calories.