Comparing Nutrients in 500 calories Enriched Semolina VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Enriched Semolina: 139g
• Frozen Roasted Potatoes with Salt: 394g

Enriched Semolina has 2.8 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 - Enriched Semolina or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	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	14.3% 5.4g	27% 10.2g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	94% 1.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	63.5% 254μg	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	2.4% 0.36mg	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

	Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	75.7% 6.06mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.3mg	NA	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	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	27% 189mg	NA	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	226% 124μg	NA	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	NA	11mg per day for Men 19-50 years
Water	0.48% 17.6g	7.24% 268g	3700g per day for Men 19-50 years

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

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Enriched Semolina.

Comparing minerals per 500 calories for Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• Enriched Semolina has 3.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.5 times more Calcium, 6.9 times more Potassium, 844.7 times more Sodium and 15.2 times more Water than Enriched Semolina.

Comparison of macro-nutrients per 500 calories:

• Enriched Semolina has 2 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.9 times more Fat and 1.9 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Enriched Semolina as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.