Comparing Nutrients in 500 calories Snacks, granola bars, hard, almond VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Snacks, granola bars, hard, almond: 101g
• Frozen Roasted Potatoes with Salt: 394g

Snacks, granola bars, hard, almond have 3.9 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, granola bars, hard, almond	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 25.8g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	39.5% 12.6g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	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	12.8% 4.85g	27% 10.2g	38g per day for Men 19-50 years
Protein	14% 7.78g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2.02μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.44% 0.071mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.85% 0.62mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.65% 0.047mg	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	3.03% 12μg	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	NA	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

	Snacks, granola bars, hard, almond	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	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	31.6% 2.53mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	NA	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	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	33% 230mg	NA	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	NA	55μg per day for Men 19-50 years
Sodium	17.2% 259mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	NA	11mg per day for Men 19-50 years
Water	0.085% 3.13g	7.24% 268g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Almond VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Snacks, granola bars, hard, almond vs Frozen Roasted Potatoes with Salt:

• Both Snacks, granola bars, hard, almond and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Snacks, granola bars, hard, almond as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bars, hard, almond vs Frozen Roasted Potatoes with Salt:

• 500 calories of Snacks, granola bars, hard, almond have 1.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 6.4 times more Potassium and 4.5 times more Sodium than Snacks, granola bars, hard, almond.
• 500 calories of Snacks, granola bars, hard, almond lack sufficient amounts of Potassium
• Both Snacks, granola bars, hard, almond as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bars, hard, almond have 3.6 times more Fat and 19.2 times more Saturated Fat than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.6 times more Carbohydrate and 2.1 times more Fiber than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Protein per 500 calories.