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

Weight per 500 calories

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

Rolls, hamburger or hot dog, whole 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, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	5.35% 1.7g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	15% 11g	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	6.26% 4.54g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27% 10.2g	30% 11.3g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	NA	6.8% 61.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.7% 0.36mg	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	19.5% 78μg	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	5.1% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	5.9% 59mg	37% 368mg	1000mg per day for Men 19-50 years
Copper	NA	49.4% 0.44mg	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	56.2% 4.5mg	8mg per day for Men 19-50 years
Magnesium	NA	36% 151mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	111% 61μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	NA	29% 3.18mg	11mg per day for Men 19-50 years
Water	7.24% 268g	1.8% 66.8g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Rolls, Hamburger Or Hot Dog, Whole 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, whole wheat?

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

• Both Frozen Roasted Potatoes with Salt and Rolls, hamburger or hot dog, whole wheat have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Rolls, hamburger or hot dog, whole 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, whole wheat:

• 500 calories of Frozen Roasted Potatoes with Salt have 3.9 times more Potassium and 1.3 times more Sodium than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 6.2 times more Calcium and 2.3 times more Iron 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 calories of Frozen Roasted Potatoes with Salt have 1.2 times more Carbohydrate than Rolls, hamburger or hot dog, whole wheat.
• While 500 kcal of Rolls, hamburger or hot dog, whole wheat contain 4.1 times more Sugars and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Energy and Fiber per 500 calories.