Comparing Nutrients in 500 calories Sweetened Frozen Strawberries VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Sweetened Frozen Strawberries: 521g
• Boiled Potato Flesh, Cooked In Skin: 575g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Sweetened Frozen Strawberries or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Strawberries	2%	1%	97%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Sweetened Frozen Strawberries	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	89% 116g	130g per day for Men 19-50 years
Sugars	172% 125g	7.2% 5.23g	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	2.3% 1.67g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	26% 9.9g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Strawberries	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0.58% 5.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.94% 0.083mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	132% 1.7mg	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	19.5% 78μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	240% 216mg	83% 74.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.38% 8.85μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Strawberries	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	5.73% 57.3mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	38.4% 3.07mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	34.5% 0.79mg	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	9.67% 67.7mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	6.63% 3.65μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.3% 381g	12% 442g	3700g per day for Men 19-50 years

Sweetened Frozen Strawberries VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Frozen Strawberries or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Sweetened Frozen Strawberries vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Sweetened Frozen Strawberries have 2.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 7.3 times more Vitamin B1, 4 times more Vitamin B3, 5.3 times more Vitamin B5, 11 times more Vitamin B6 and 1.4 times more Vitamin K than Sliced Sweetened Frozen Strawberries.
• 500 calories of Sweetened Frozen Strawberries have insufficient amounts of Vitamin B1 and Vitamin K
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Sliced Sweetened Frozen Strawberries as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Sweetened Frozen Strawberries vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Sweetened Frozen Strawberries have 1.7 times more Iron and 1.6 times more Manganese than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 10.4 times more Copper, 3.5 times more Magnesium, 3.7 times more Phosphorus, 4.3 times more Potassium and 5.5 times more Zinc than Sliced Sweetened Frozen Strawberries.
• Both Sweetened Frozen Strawberries and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per 500 calories.
• 500 calories of Sweetened Frozen Strawberries lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Sliced Sweetened Frozen Strawberries as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Frozen Strawberries have 23.9 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.9 times more Protein than Sliced Sweetened Frozen Strawberries.
• Both Sweetened Frozen Strawberries and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Sweetened Frozen Strawberries provide inadequate amounts of Protein
• Both Sliced Sweetened Frozen Strawberries as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.