Comparing Nutrients in 500 calories Frozen Sweet Potato Puffs VS Frozen Roasted Yellow Fleshed Potatoes with Salt

Weight per 500 calories

• Frozen Sweet Potato Puffs: 311g
• Frozen Roasted Yellow Fleshed Potatoes with Salt: 420g

Frozen Sweet Potato Puffs have 1.4 times more energy per 100g than Frozen Roasted Yellow Fleshed Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Yellow Fleshed Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Frozen Sweet Potato Puffs or Frozen Roasted Yellow Fleshed Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Frozen Roasted Yellow Fleshed Potatoes with Salt	7%	14%	79%

Macro Nutrients

	Frozen Sweet Potato Puffs	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2% 0.64g	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	73.4% 95g	75.8% 98g	130g per day for Men 19-50 years
Sugars	32.8% 23.8g	1.8% 1.3g	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	15.5% 5.9g	28.7% 11g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.6% 6.83mg	28% 25.2mg	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

	Frozen Sweet Potato Puffs	Frozen Roasted Yellow Fleshed Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	4.62% 46.2mg	1000mg per day for Men 19-50 years
Copper	NA	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	15.5% 1.24mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	NA	NA	420mg per day for Men 19-50 years
Manganese	NA	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	NA	NA	700mg per day for Men 19-50 years
Potassium	22.7% 770mg	55% 1866mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51.8% 776mg	95% 1420mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	5.3% 196g	8.06% 298g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Sweet Potato Puffs vs Frozen Roasted Yellow Fleshed Potatoes with Salt:

• Frozen Roasted Yellow Fleshed Potatoes with Salt contain 3.7 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

Comparing minerals per 500 calories for Frozen Sweet Potato Puffs vs Frozen Roasted Yellow Fleshed Potatoes with Salt:

• Frozen Sweet Potato Puffs, Unprepared have 3.8 times more Calcium than Frozen Roasted Yellow Fleshed Potatoes with Salt.
• While Frozen Roasted Yellow Fleshed Potatoes with Salt contain 1.5 times more Iron, 2.4 times more Potassium, 1.8 times more Sodium and 1.5 times more Water than Frozen Sweet Potato Puffs, Unprepared.

Comparison of macro-nutrients per 500 calories:

• Frozen Sweet Potato Puffs, Unprepared have 1.4 times more Fat and 18.2 times more Sugars than Frozen Roasted Yellow Fleshed Potatoes with Salt.
• While Frozen Roasted Yellow Fleshed Potatoes with Salt contain 1.9 times more Fiber and 2 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared and Frozen Roasted Yellow Fleshed Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Frozen Roasted Yellow Fleshed Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.