Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Boiled Potato Skin

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Boiled Potato Skin: 641g

Frozen Roasted Potatoes with Salt have 1.6 times more energy per 100g than Boiled Potato Skin. It has average energy density when compared to other foods. Boiled Potato Skin no Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.21g	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% 110g	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	55.7% 21g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	49% 7.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	118% 1.53mg	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	16% 64μg	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	37% 33.3mg	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	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	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	5.9% 59mg	29% 288mg	1000mg per day for Men 19-50 years
Copper	NA	625% 5.63mg	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	486% 39mg	8mg per day for Men 19-50 years
Magnesium	NA	45.8% 192mg	420mg per day for Men 19-50 years
Manganese	NA	373% 8.58mg	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	49.5% 346mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	76.7% 2609mg	3400mg per day for Men 19-50 years
Selenium	NA	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	6% 89.7mg	1500mg per day for Men 19-50 years
Zinc	NA	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	7.24% 268g	13.5% 499g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Potato Skin Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled Potato Skin no Salt contain 5 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 Skin:

• 500 calories of Frozen Roasted Potatoes with Salt have 13.1 times more Sodium than Boiled Potato Skin.
• While 500 kcal of Boiled Potato Skin no Salt contain 4.9 times more Calcium, 19.8 times more Iron, 1.5 times more Potassium and 1.9 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 Boiled Potato Skin no Salt contain 2.1 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.