Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice: 86.7g

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 2.7 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is 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, MALT-O-MEAL, Crispy Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0% 0g	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	47.5% 61.8g	57.6% 75g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	9.35% 6.8g	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	0.91% 0.35g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	9.4% 5.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	NA	44% 395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	101% 1.3mg	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	262% 1049μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	164% 3.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.46% 4mg	17.5% 15.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	17.5% 105IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.61% 6.07mg	1000mg per day for Men 19-50 years
Copper	NA	23.3% 0.21mg	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	296% 23.6mg	8mg per day for Men 19-50 years
Magnesium	NA	4.95% 21mg	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	NA	15% 105mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	47% 704mg	53.4% 801mg	1500mg per day for Men 19-50 years
Zinc	NA	89.5% 9.84mg	11mg per day for Men 19-50 years
Water	4.35% 161g	0.08% 2.95g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cereals Ready-to-eat, MALT-O-MEAL, Crispy Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 3.9 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 Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 300 calories of Frozen Roasted Potatoes with Salt have 10.8 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 20 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain similar levels of Sodium per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 17.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 4.2 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber