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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Ketchup: 297g

Frozen Roasted Potatoes with Salt have 1.3 times more energy per 100g than Ketchup. It has average energy density when compared to other foods. Catsup having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Ketchup	4%	1%	95%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	87% 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	35.7% 26g	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	% 30.3g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	16% 6.14g	2.34% 0.89g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Vitamin A	NA	8.6% 77.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.72% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36% 0.47mg	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	6.7% 26.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.46% 4mg	13.5% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29% 4.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.43% 8.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.46% 44.6mg	1000mg per day for Men 19-50 years
Copper	NA	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.12% 45μg	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	14.8% 1.2mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	NA	9.2% 38.6mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	NA	11% 77.2mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	NA	3.8% 2.08μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	180% 2694mg	1500mg per day for Men 19-50 years
Zinc	NA	4.6% 0.5mg	11mg per day for Men 19-50 years
Water	4.35% 161g	5.5% 203g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Ketchup Nutrients Per 300 Kcal

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

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

• 300 kcal of Catsup contain 3 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 Frozen Roasted Potatoes with Salt vs Ketchup:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium than Ketchup.
• While 300 kcal of Catsup contain 3.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Ketchup contain similar levels of Iron per 300 calories.
• Both Frozen Roasted Potatoes with Salt as well as Catsup lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 6.9 times more Fiber and 1.7 times more Protein than Ketchup.
• While 300 kcal of Catsup contain 1.3 times more Carbohydrate and 38.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Ketchup offer comparable quantities of Energy per 300 calories.
• 300 calories of Ketchup provide inadequate amounts of Fiber and Protein