Comparing Nutrients in 300 calories Fast-food Cola VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Fast-food Cola: 811g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 3.4 times more energy per unit of mass than Carbonated Fast-food Cola, which is average in comparison to other foods. Fast-food Cola having low energy density.

Discover which food has more nutrients per 300 calories - Fast-food Cola or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Fast-food Cola	1%	0%	99%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Fast-food Cola	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	100% 72.7g	2.25% 1.63g	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	0% 0g	16% 6.14g	38g per day for Men 19-50 years
Protein	1% 0.57g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Fast-food Cola	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	0% 0mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	4.46% 4mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fast-food Cola	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	0.9% 0.008mg	NA	0.9mg per day for Men 19-50 years
Fluoride	11.6% 462μg	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	11% 0.89mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	NA	420mg per day for Men 19-50 years
Manganese	0.71% 0.016mg	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	11.6% 81mg	NA	700mg per day for Men 19-50 years
Potassium	0.48% 16.2mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	NA	55μg per day for Men 19-50 years
Sodium	2.16% 32.4mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	1.47% 0.16mg	NA	11mg per day for Men 19-50 years
Water	19.8% 732g	4.35% 161g	3700g per day for Men 19-50 years

Fast-food Cola VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fast-food Cola or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Fast-food Cola vs Frozen Roasted Potatoes with Salt:

• Both Carbonated Fast-food Cola and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Carbonated Fast-food Cola as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Fast-food Cola vs Frozen Roasted Potatoes with Salt:

• 300 calories of Fast-food Cola have 4.6 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Iron, 65.6 times more Potassium and 21.7 times more Sodium than Carbonated Fast-food Cola.
• 300 calories of Fast-food Cola lack sufficient amounts of Potassium
• Both Carbonated Fast-food Cola as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fast-food Cola have 1.3 times more Carbohydrate and 44.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain more Fiber and 9.2 times more Protein than Carbonated Fast-food Cola.
• Both Fast-food Cola and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Fast-food Cola provide inadequate amounts of Fiber and Protein