Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, granola, homemade

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cereals ready-to-eat, granola, homemade: 61.3g

Cereals ready-to-eat, granola, homemade have 3.9 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is very high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Cereals ready-to-eat, granola, homemade?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	26% 4.4g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	16.8% 12g	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	16% 6.14g	14.4% 5.46g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	NA	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.23% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.5% 0.23mg	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	13% 51.5μg	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	0.82% 0.74mg	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	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.66% 46.6mg	1000mg per day for Men 19-50 years
Copper	NA	44% 0.4mg	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	14.8% 1.2mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	NA	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.45mg	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	37.8% 264mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.35% 161g	0.097% 3.6g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cereals Ready-to-eat, Granola, Homemade Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Cereals ready-to-eat, granola, homemade?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, granola, homemade:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, granola, homemade have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, granola, homemade:

• 300 calories of Frozen Roasted Potatoes with Salt have 3.2 times more Potassium and 44.1 times more Sodium than Cereals ready-to-eat, granola, homemade.
• While 300 kcal of Cereals ready-to-eat, granola, homemade contain 2.1 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, granola, homemade lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.9 times more Carbohydrate than Cereals ready-to-eat, granola, homemade.
• While 300 kcal of Cereals ready-to-eat, granola, homemade contain 3.5 times more Fat, 6.2 times more Saturated Fat, 7.5 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, granola, homemade offer comparable quantities of Energy and Fiber per 300 calories.