Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Hearts Of Palm

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Hearts Of Palm: 435g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Hearts Of Palm?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Hearts Of Palm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	3.53% 0.057g	1.6g per day for Men 19-50 years
Omega 6	NA	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	85.7% 111g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	103% 74.6g	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	17% 6.52g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	NA	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	60.2% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24.5% 3.9mg	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	271% 3.52mg	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	26% 104μg	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	38.6% 34.8mg	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	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Hearts Of Palm	Recommended Dietary Allowance
Calcium	5.9% 59mg	7.83% 78.3mg	1000mg per day for Men 19-50 years
Copper	NA	311% 2.8mg	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	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	NA	10.4% 43.5mg	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	87% 609mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	231% 7852mg	3400mg per day for Men 19-50 years
Selenium	NA	5.53% 3.04μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	NA	147% 16.2mg	11mg per day for Men 19-50 years
Water	7.24% 268g	8.17% 302g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Hearts Of Palm Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Hearts Of Palm?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Hearts Of Palm:

• 500 kcal of Raw Hearts Of Palm contain 5.2 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 Hearts Of Palm:

• 500 calories of Frozen Roasted Potatoes with Salt have 19.3 times more Sodium than Hearts Of Palm.
• While 500 kcal of Raw Hearts Of Palm contain 3.7 times more Iron and 4.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Hearts Of Palm lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.6 times more Fiber than Hearts Of Palm.
• While 500 kcal of Raw Hearts Of Palm contain 27.5 times more Sugars and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Hearts Of Palm offer comparable quantities of Energy and Carbohydrate per 500 calories.