Comparing Nutrients in 300 calories Mammy-apple VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Mammy-apple: 588g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 2.5 times more energy per unit of mass than Raw Mammy-apple, which is average in comparison to other foods. Mammy-apple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Mammy-apple	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	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	2.73% 0.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.5g	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	46.4% 17.6g	16% 6.14g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	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	20.6% 82.4μg	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	92% 82.4mg	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

	Mammy-apple	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	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	51.5% 4.1mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	9.24% 64.7mg	NA	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	NA	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	NA	11mg per day for Men 19-50 years
Water	13.7% 507g	4.35% 161g	3700g per day for Men 19-50 years

Mammy-apple VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Mammy-apple vs Frozen Roasted Potatoes with Salt:

• 300 calories of Mammy-apple have 20.5 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 Mammy-apple vs Frozen Roasted Potatoes with Salt:

• 300 calories of Mammy-apple have 1.8 times more Calcium, 3.5 times more Iron and 3.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 3.8 times more Potassium and 8 times more Sodium than Raw Mammy-apple.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mammy-apple have 2.9 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.8 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Mammy-apple provide inadequate amounts of Protein