Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Rolls, dinner, oat bran

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Rolls, dinner, oat bran: 212g

Rolls, dinner, oat bran have 1.9 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is above average in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Rolls, dinner, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	65.5% 85g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	19.5% 14g	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	23% 8.7g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.33% 0.095mg	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	50.3% 201μg	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	0% 0mg	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	6.78% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	5.9% 59mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	NA	32% 0.29mg	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	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	NA	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	NA	69.5% 1.6mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	7.54% 256mg	3400mg per day for Men 19-50 years
Selenium	NA	113% 62μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	NA	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	7.24% 268g	2.5% 93g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Rolls, Dinner, Oat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Rolls, dinner, oat bran?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Rolls, dinner, oat bran:

• Both Frozen Roasted Potatoes with Salt and Rolls, dinner, oat bran have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Rolls, dinner, oat bran:

• 500 calories of Frozen Roasted Potatoes with Salt have 6.9 times more Potassium and 1.3 times more Sodium than Rolls, dinner, oat bran.
• While 500 kcal of Rolls, dinner, oat bran contain 3 times more Calcium and 4.5 times more Iron than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 500 calories of Rolls, dinner, oat bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.2 times more Carbohydrate than Rolls, dinner, oat bran.
• While 500 kcal of Rolls, dinner, oat bran contain 1.4 times more Fat, 5.2 times more Sugars and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rolls, dinner, oat bran offer comparable quantities of Energy and Fiber per 500 calories.