Comparing Nutrients in 300 calories Chicory Greens VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Chicory Greens: 1304g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 5.5 times more energy per unit of mass than Raw Chicory Greens, which is average in comparison to other foods. Chicory Greens having very low energy density.

Which food has more nutrients per 300 calories - Chicory Greens or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Chicory Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	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	137% 52g	16% 6.14g	38g per day for Men 19-50 years
Protein	39.6% 22g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	414% 3730μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.2% 0.78mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	303% 15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	359% 1435μg	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	348% 313mg	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	197% 29.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3235% 3882μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	130% 1304mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	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	147% 11.7mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	NA	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	87.6% 613mg	NA	700mg per day for Men 19-50 years
Potassium	161% 5478mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	50% 5.48mg	NA	11mg per day for Men 19-50 years
Water	32.4% 1200g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chicory Greens vs Frozen Roasted Potatoes with Salt:

• Raw Chicory Greens have 78 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 300 calories for Chicory Greens vs Frozen Roasted Potatoes with Salt:

• Raw Chicory Greens have 36.8 times more Calcium, 9.9 times more Iron, 5.2 times more Potassium and 7.5 times more Water than Frozen Roasted Potatoes with Salt.
• Both Raw Chicory Greens and Frozen Roasted Potatoes with Salt have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Chicory Greens have 5.6 times more Sugars, 8.5 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Raw Chicory Greens and Frozen Roasted Potatoes with Salt have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Chicory Greens as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.