Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Baked Yellow Plantains

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Baked Yellow Plantains: 323g

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 Baked Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	103% 133g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	95% 69g	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	17% 12.3g	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	% 12.2g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	27% 10.2g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	8.76% 4.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	NA	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	52% 0.68mg	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	42.7% 171μg	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	58.8% 53mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.7% 41.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.97% 9.68mg	1000mg per day for Men 19-50 years
Copper	NA	15.8% 0.14mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	NA	31.5% 132mg	420mg per day for Men 19-50 years
Manganese	NA	23% 0.53mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	45.3% 1539mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	0.43% 6.45mg	1500mg per day for Men 19-50 years
Zinc	NA	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	7.24% 268g	4.87% 180g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Baked Yellow Plantains Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Baked Yellow Plantains:

• 500 kcal of Baked Yellow Plantains contain 7.9 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 Baked Yellow Plantains:

• 500 calories of Frozen Roasted Potatoes with Salt have 2.2 times more Iron and 181.9 times more Sodium than Baked Yellow Plantains.
• Both Frozen Roasted Potatoes with Salt and Baked Yellow Plantains contain similar levels of Potassium per 500 calories.
• Both Frozen Roasted Potatoes with Salt as well as Baked Yellow Plantains lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.4 times more Fiber and 1.8 times more Protein than Baked Yellow Plantains.
• While 500 kcal of Baked Yellow Plantains contain 1.3 times more Carbohydrate and 25.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Baked Yellow Plantains offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Yellow Plantains provide inadequate amounts of Protein