Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Watercress

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Watercress: 4546g

Frozen Roasted Potatoes with Salt have 11.5 times more energy per 100g than Watercress. It has average energy density when compared to other foods. Raw Watercress having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Watercress	60%	6%	34%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Watercress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	NA	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	45% 58.6g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	12.5% 9.1g	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	60% 22.7g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Watercress	Recommended Dietary Allowance
Vitamin A	NA	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	451% 5.86mg	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	102% 409μg	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	2172% 1955mg	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	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9470% 11364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Watercress	Recommended Dietary Allowance
Calcium	5.9% 59mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	NA	389% 3.5mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	NA	227% 955mg	420mg per day for Men 19-50 years
Manganese	NA	482% 11mg	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	390% 2727mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	NA	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	NA	45.5% 5mg	11mg per day for Men 19-50 years
Water	7.24% 268g	117% 4323g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Watercress Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Watercress contain 292 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 Watercress:

• 500 kcal of Raw Watercress contain 92.4 times more Calcium, 4.6 times more Iron, 8.5 times more Potassium, 1.6 times more Sodium and 16.1 times more Water 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 1.8 times more Carbohydrate than Watercress.
• While 500 kcal of Raw Watercress contain 3.3 times more Sugars, 2.2 times more Fiber and 12 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Watercress offer comparable quantities of Energy per 500 calories.