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

Weight per 300 calories

• Kale: 857g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 3.6 times more energy per unit of mass than Raw Kale, which is average in comparison to other foods. Kale having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	203% 3.24g	NA	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	4.85% 3.5g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 1.54g	NA	g per day for Men 19-50 years
Fiber	92% 35g	16% 6.14g	38g per day for Men 19-50 years
Protein	44.7% 25g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	230% 2066μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.7% 0.97mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.97mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.2% 10mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	133% 531μg	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	890% 801mg	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	37.7% 5.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2783% 3339μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	218% 2177mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	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	171% 13.7mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	67.3% 283mg	NA	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	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	67.3% 471mg	NA	700mg per day for Men 19-50 years
Potassium	87.7% 2983mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	NA	55μg per day for Men 19-50 years
Sodium	30.3% 454mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	NA	11mg per day for Men 19-50 years
Water	20.8% 768g	4.35% 161g	3700g per day for Men 19-50 years

Kale VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Kale have 199.4 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 Kale vs Frozen Roasted Potatoes with Salt:

• 300 calories of Kale have 61.4 times more Calcium, 11.6 times more Iron, 2.8 times more Potassium and 4.8 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.5 times more Sodium than Raw Kale.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Kale have 3 times more Fat, 5.2 times more Sugars, 5.7 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.6 times more Carbohydrate than Raw Kale.
• Both Kale and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.