Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Puddings, tapioca, ready-to-eat

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Puddings, tapioca, ready-to-eat: 385g

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 Puddings, tapioca, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	11.6% 3.7g	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	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.33% 3.85mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	64% 83.4g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	79% 57.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 48.5g	g per day for Men 19-50 years
Fiber	27% 10.2g	0% 0g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.1% 0.092mg	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	2.9% 11.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	33.7% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	1.3% 1.15mg	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	3.85% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	5.9% 59mg	27.3% 273mg	1000mg per day for Men 19-50 years
Copper	NA	7.7% 0.069mg	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	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	NA	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	NA	1.84% 0.042mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	37% 558mg	1500mg per day for Men 19-50 years
Zinc	NA	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	7.24% 268g	7.47% 276g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Puddings, Tapioca, Ready-to-eat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Puddings, tapioca, ready-to-eat?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Puddings, tapioca, ready-to-eat:

• Both Frozen Roasted Potatoes with Salt and Puddings, tapioca, ready-to-eat have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Puddings, tapioca, ready-to-eat:

• 500 calories of Frozen Roasted Potatoes with Salt have 4.7 times more Iron, 5 times more Potassium and 2.1 times more Sodium than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 4.6 times more Calcium than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 500 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Iron

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.2 times more Carbohydrate and more Fiber than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 2.1 times more Fat, 5.6 times more Saturated Fat and 21.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Puddings, tapioca, ready-to-eat offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber