Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Baking Chocolate Mexican Squares

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Baking Chocolate Mexican Squares: 23.5g

Baking chocolate, mexican, squares have 3.4 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is very high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Baking Chocolate Mexican Squares?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.77% 3.66g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	6.3% 2.02g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	14% 18g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	22.5% 16.3g	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	5.4% 2.05g	2.47% 0.94g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	1.53% 0.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.9% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.85% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0.61% 0.008mg	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	0.29% 1.17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	0.026% 0.023mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.56% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	NA	17.5% 0.16mg	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	4.92% 0.39mg	6.4% 0.51mg	8mg per day for Men 19-50 years
Magnesium	NA	5.3% 22.3mg	420mg per day for Men 19-50 years
Manganese	NA	4.6% 0.11mg	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	4.76% 33.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.42μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	NA	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	0.01% 0.37g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Baking Chocolate Mexican Squares Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Baking Chocolate Mexican Squares?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Baking Chocolate Mexican Squares:

• Both Frozen Roasted Potatoes with Salt and Baking chocolate, mexican, squares have similar amounts of vitamins per 100 kcal
• Both Frozen Roasted Potatoes with Salt as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Baking Chocolate Mexican Squares:

• 100 calories of Frozen Roasted Potatoes with Salt have 3.8 times more Potassium and 333.2 times more Sodium than Baking Chocolate Mexican Squares.
• While 100 kcal of Baking chocolate, mexican, squares contain 1.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Baking chocolate, mexican, squares lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Roasted Potatoes with Salt have 2.2 times more Fiber and 2 times more Protein than Baking Chocolate Mexican Squares.
• While 100 kcal of Baking chocolate, mexican, squares contain 2.6 times more Fat, 15.4 times more Saturated Fat and 30 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Baking Chocolate Mexican Squares offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Baking Chocolate Mexican Squares provide inadequate amounts of Protein