Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Dried Shallots

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Dried Shallots: 144g

Freeze-dried Shallots have 2.7 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 Dried Shallots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dried Shallots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.9% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	89% 116g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	75.6% 55g	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	59.4% 22.6g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dried Shallots	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.5% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	185% 2.4mg	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	41.7% 167μg	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	62.3% 56mg	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	1.72% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dried Shallots	Recommended Dietary Allowance
Calcium	5.9% 59mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	NA	68% 0.61mg	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	108% 8.62mg	8mg per day for Men 19-50 years
Magnesium	NA	35.6% 149mg	420mg per day for Men 19-50 years
Manganese	NA	88.5% 2.04mg	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	60.8% 425mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	69.7% 2371mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	5.65% 84.8mg	1500mg per day for Men 19-50 years
Zinc	NA	25.2% 2.77mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.078% 2.87g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Dried Shallots Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Dried Shallots:

• 500 kcal of Freeze-dried Shallots contain 8.4 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 Dried Shallots:

• 500 calories of Frozen Roasted Potatoes with Salt have 13.8 times more Sodium than Dried Shallots.
• While 500 kcal of Freeze-dried Shallots contain 4.5 times more Calcium, 4.4 times more Iron and 1.3 times more Potassium 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 kcal of Freeze-dried Shallots contain 20.2 times more Sugars, 2.2 times more Fiber and 2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Dried Shallots offer comparable quantities of Energy and Carbohydrate per 500 calories.