Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Raspberries Puree

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Raspberries Puree: 909g

Frozen Roasted Potatoes with Salt have 2.3 times more energy per 100g than Raspberries Puree. It has average energy density when compared to other foods. Raspberries Puree with Seeds having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raspberries Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	80.5% 105g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	82.3% 59.6g	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	41.4% 30g	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	% 27.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	27% 10.2g	103% 39g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	5.05% 45.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60.6% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56.4% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	68% 273μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	147% 133mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	46.7% 7mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	5.9% 59mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	NA	87% 0.78mg	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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	NA	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	267% 6.15mg	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	39% 273mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	52% 1773mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	2.42% 36.4mg	1500mg per day for Men 19-50 years
Zinc	NA	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	7.24% 268g	21% 781g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Raspberries Puree Nutrients Per 500 Kcal

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

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

• 500 kcal of Raspberries Puree with Seeds contain 19.8 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 Raspberries Puree:

• 500 calories of Frozen Roasted Potatoes with Salt have 32.3 times more Sodium than Raspberries Puree.
• While 500 kcal of Raspberries Puree with Seeds contain 3.5 times more Calcium, 3.2 times more Iron and 2.9 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Raspberries Puree contain similar levels of Potassium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raspberries Puree with Seeds contain 22 times more Sugars and 3.8 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Raspberries Puree offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.