Comparing Nutrients in 500 calories Puddings, tapioca, dry mix VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Puddings, tapioca, dry mix: 136g
• Frozen Roasted Potatoes with Salt: 394g

Puddings, tapioca, dry mix have 2.9 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Puddings, tapioca, dry mix or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Puddings, tapioca, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	NA	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	79% 103g	130g per day for Men 19-50 years
Sugars	121% 88g	3.75% 2.7g	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	0.71% 0.27g	27% 10.2g	38g per day for Men 19-50 years
Protein	0.24% 0.14g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.11% 0.001mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.63% 0.008mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.034% 0.005mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.41% 0.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.1% 0.001mg	NA	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	0% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.54% 5.42mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	4.37% 0.039mg	NA	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	2.03% 0.16mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	0.65% 2.7mg	NA	420mg per day for Men 19-50 years
Manganese	1.94% 0.045mg	NA	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	0.77% 5.42mg	NA	700mg per day for Men 19-50 years
Potassium	0.2% 6.78mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	43% 646mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	0.99% 0.11mg	NA	11mg per day for Men 19-50 years
Water	0.15% 5.42g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, tapioca, dry mix vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Puddings, tapioca, dry mix.

Comparing minerals per 500 calories for Puddings, tapioca, dry mix vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 10.9 times more Calcium, 12.1 times more Iron, 261.5 times more Potassium, 1.8 times more Sodium and 49.5 times more Water than Puddings, tapioca, dry mix.

Comparison of macro-nutrients per 500 calories:

• Puddings, tapioca, dry mix have 1.2 times more Carbohydrate and 32.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 52.6 times more Fat, 37.8 times more Fiber and 64.5 times more Protein than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Puddings, tapioca, dry mix as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.