Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate wafer VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Cookies, gluten-free, chocolate wafer: 55.5g
• Frozen Roasted Potatoes with Salt: 236g

Cookies, gluten-free, chocolate wafer have 4.3 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 20.6g	NA	g per day for Men 19-50 years
Fiber	2.33% 0.89g	16% 6.14g	38g per day for Men 19-50 years
Protein	4.02% 2.25g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Frozen Roasted 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	4.77% 0.24mg	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	NA	4.46% 4mg	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

	Cookies, gluten-free, chocolate wafer	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	25.4% 2.04mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	NA	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	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	11.4% 80mg	NA	700mg per day for Men 19-50 years
Potassium	5.55% 189mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	3.93% 0.43mg	NA	11mg per day for Men 19-50 years
Water	0.021% 0.76g	4.35% 161g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Wafer VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Cookies, gluten-free, chocolate wafer vs Frozen Roasted Potatoes with Salt:

• Both Cookies, gluten-free, chocolate wafer and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate wafer vs Frozen Roasted Potatoes with Salt:

• 300 calories of Cookies, gluten-free, chocolate wafer have 1.7 times more Calcium and 1.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 5.6 times more Potassium and 10.4 times more Sodium than Cookies, gluten-free, chocolate wafer.
• 300 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Potassium
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, chocolate wafer have 3.9 times more Fat, 21.5 times more Saturated Fat and 13.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.8 times more Carbohydrate, 6.9 times more Fiber and 2.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Fiber and Protein