Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Toppings, nuts in syrup

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Toppings, nuts in syrup: 112g

Toppings, nuts in syrup have 3.5 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is very 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 Toppings, nuts in syrup?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	25.3% 24.6g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	NA	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	NA	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	50% 65g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	56.5% 41g	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	6.76% 2.57g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.3% 0.2mg	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	7.25% 29μg	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	0.37% 0.33mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.84% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	5.9% 59mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	NA	67% 0.6mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	NA	14.3% 60.3mg	420mg per day for Men 19-50 years
Manganese	NA	58.6% 1.35mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	NA	4.26% 2.34μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	NA	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.44% 16.4g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Toppings, Nuts In Syrup Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Toppings, nuts in syrup?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Toppings, nuts in syrup:

• Both Frozen Roasted Potatoes with Salt and Toppings, nuts in syrup have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Toppings, nuts in syrup have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Toppings, nuts in syrup:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.7 times more Iron, 10.5 times more Potassium and 25 times more Sodium than Toppings, nuts in syrup.
• 500 calories of Toppings, nuts in syrup lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Toppings, nuts in syrup lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.6 times more Carbohydrate, 4 times more Fiber and 1.7 times more Protein than Toppings, nuts in syrup.
• While 500 kcal of Toppings, nuts in syrup contain 3.4 times more Fat and 15.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Toppings, nuts in syrup offer comparable quantities of Energy per 500 calories.
• 500 calories of Toppings, nuts in syrup provide inadequate amounts of Fiber and Protein