Comparing Nutrients in 300 calories Dock VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Dock: 1364g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 5.8 times more energy per unit of mass than Raw Dock, which is average in comparison to other foods. Dock having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dock	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.84% 9.55g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	NA	1.23% 0.39g	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	33.6% 43.6g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	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	104% 39.5g	16% 6.14g	38g per day for Men 19-50 years
Protein	48.7% 27.3g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Dock	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	303% 2727μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	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	44.3% 177μg	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	727% 655mg	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	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

	Dock	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	60% 600mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	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	409% 32.7mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	334% 1405mg	NA	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	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	123% 859mg	NA	700mg per day for Men 19-50 years
Potassium	156% 5318mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	NA	55μg per day for Men 19-50 years
Sodium	3.64% 54.5mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	NA	11mg per day for Men 19-50 years
Water	34.3% 1268g	4.35% 161g	3700g per day for Men 19-50 years

Dock VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Dock have 163 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 300 calories of Dock have 16.9 times more Calcium, 27.7 times more Iron, 5 times more Potassium and 7.9 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 12.9 times more Sodium than Raw Dock.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dock have 2.2 times more Fat, 6.4 times more Fiber and 5.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.4 times more Carbohydrate than Raw Dock.
• Both Dock and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.