Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Boiled Potato Flesh, Cooked In Skin: 575g

Frozen Roasted Potatoes with Salt have 1.5 times more energy per 100g than Boiled Potato Flesh, Cooked In Skin. It has average energy density when compared to other foods. Boiled Potato Flesh, Cooked In Skin without Salt having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	89% 116g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	7.2% 5.23g	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	2.3% 1.67g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	27% 10.2g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	132% 1.7mg	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	14.4% 57.5μg	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	83% 74.7mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	NA	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	NA	30% 126mg	420mg per day for Men 19-50 years
Manganese	NA	34.5% 0.79mg	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	36% 253mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	NA	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	NA	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	7.24% 268g	12% 442g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Boiled Potato Flesh, Cooked In Skin:

• 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 11.2 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 Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Frozen Roasted Potatoes with Salt have 51 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.7 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Potato Flesh, Cooked In Skin contain similar levels of Iron and Potassium per 500 calories.
• Both Frozen Roasted Potatoes with Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Frozen Roasted Potatoes with Salt and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of macro-nutrients per 500 kcal
• Both Frozen Roasted Potatoes with Salt and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.