Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 186g

Rolls, hamburger or hot dog, wheat/cracked wheat have 2.1 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is high 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, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	67.6% 88g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	17.7% 13g	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	7.67% 5.56g	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	% 4.28g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27% 10.2g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	39% 21.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	NA	5.58% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18% 0.24mg	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	39% 156μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	14.7% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	2.7% 2.4mg	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	4.96% 0.74mg	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	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	5.9% 59mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	NA	34% 0.31mg	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	68% 5.43mg	8mg per day for Men 19-50 years
Magnesium	NA	21% 87.4mg	420mg per day for Men 19-50 years
Manganese	NA	100% 2.3mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	NA	19.8% 2.17mg	11mg per day for Men 19-50 years
Water	7.24% 268g	1.77% 65.5g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Rolls, hamburger or hot dog, wheat/cracked wheat?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Both Frozen Roasted Potatoes with Salt and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 calories of Frozen Roasted Potatoes with Salt have 5.3 times more Potassium and 1.4 times more Sodium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 6.2 times more Calcium and 2.8 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, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.3 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 4.7 times more Sugars and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.