Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Cookies, brownies, commercially prepared, reduced fat, with added fiber

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Cookies, brownies, commercially prepared, reduced fat, with added fiber: 145g

Cookies, brownies, commercially prepared, reduced fat, with added fiber have 2.7 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Cookies, brownies, commercially prepared, reduced fat, with added fiber?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	NA	34.8% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	68.7% 89.2g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	77.4% 56g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.1mg	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	NA	2.1% 0.028mg	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	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1.2% 0.029μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	0% 0mg	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	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.66% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Calcium	5.9% 59mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	NA	28.7% 0.26mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	10.7% 45mg	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	NA	12.2% 85.5mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	NA	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.97% 36g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cookies, Brownies, Commercially Prepared, Reduced Fat, With Added Fiber Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Cookies, brownies, commercially prepared, reduced fat, with added fiber?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• Both Frozen Roasted Potatoes with Salt and Cookies, brownies, commercially prepared, reduced fat, with added fiber have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 500 calories of Frozen Roasted Potatoes with Salt have 8.5 times more Potassium and 2.8 times more Sodium than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 500 kcal of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 1.5 times more Iron than Frozen Roasted Potatoes with Salt.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 2.2 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 500 kcal of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 2 times more Fat, 6.1 times more Saturated Fat, 20.7 times more Sugars and 1.6 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cookies, brownies, commercially prepared, reduced fat, with added fiber offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber provide inadequate amounts of Protein