Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Cookies, brownies, dry mix, regular

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Cookies, brownies, dry mix, regular: 115g

Cookies, brownies, dry mix, regular have 3.4 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is very 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, dry mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	55.5% 0.89g	1.6g per day for Men 19-50 years
Omega 6	NA	37.6% 6.4g	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% 88.2g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	15.6% 8.74g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	NA	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.94% 0.077mg	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	10% 40.3μg	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	0.38% 0.35mg	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	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

	Frozen Roasted Potatoes with Salt	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	NA	35.3% 0.32mg	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	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	NA	11% 46mg	420mg per day for Men 19-50 years
Manganese	NA	17.6% 0.4mg	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	13.5% 94mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	NA	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.087% 3.23g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cookies, Brownies, Dry Mix, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Cookies, brownies, dry mix, regular?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Cookies, brownies, dry mix, regular:

• Both Frozen Roasted Potatoes with Salt and Cookies, brownies, dry mix, regular have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Cookies, brownies, dry mix, regular:

• 500 calories of Frozen Roasted Potatoes with Salt have 7 times more Potassium and 3.4 times more Sodium than Cookies, brownies, dry mix, regular.
• Both Frozen Roasted Potatoes with Salt and Cookies, brownies, dry mix, regular contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, brownies, dry mix, regular lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.9 times more Protein than Cookies, brownies, dry mix, regular.
• While 500 kcal of Cookies, brownies, dry mix, regular contain 2.4 times more Fat than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cookies, brownies, dry mix, regular offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, brownies, dry mix, regular provide inadequate amounts of Protein