Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Frozen Kale

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Frozen Kale: 1786g

Frozen Roasted Potatoes with Salt have 4.5 times more energy per 100g than Frozen Kale. It has average energy density when compared to other foods. Frozen Kale, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frozen Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	NA	131% 2.1g	1.6g per day for Men 19-50 years
Omega 6	NA	9.45% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	67% 87g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	21% 15g	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	94% 35.7g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frozen Kale	Recommended Dietary Allowance
Vitamin A	NA	409% 3679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	124% 1.6mg	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	76% 304μg	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	780% 702mg	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	68% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4964% 5957μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Frozen Kale	Recommended Dietary Allowance
Calcium	5.9% 59mg	243% 2429mg	1000mg per day for Men 19-50 years
Copper	NA	91% 0.82mg	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	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	NA	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	NA	344% 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	74% 518mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	175% 5946mg	3400mg per day for Men 19-50 years
Selenium	NA	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	NA	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	7.24% 268g	44% 1627g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Frozen Kale Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Frozen Kale:

• 500 kcal of Frozen Kale, Unprepared contain 104.9 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 Frozen Kale:

• 500 calories of Frozen Roasted Potatoes with Salt have 4.4 times more Sodium than Frozen Kale.
• While 500 kcal of Frozen Kale, Unprepared contain 41.1 times more Calcium, 8.4 times more Iron, 3.4 times more Potassium and 6.1 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 Frozen Kale, Unprepared contain 5.6 times more Sugars, 3.5 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen Kale offer comparable quantities of Energy and Carbohydrate per 500 calories.