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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.9 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, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	1.56% 0.27g	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	57.4% 41.6g	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	3.5% 2.54g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	NA	% 28.7g	g per day for Men 19-50 years
Fiber	16% 6.14g	5.55% 2.1g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.14% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	129% 1.68mg	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	150% 601μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	225% 5.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.46% 4mg	25% 22.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	20.4% 122IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.32% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	NA	26.7% 0.24mg	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	80.3% 6.42mg	8mg per day for Men 19-50 years
Magnesium	NA	8.9% 37.3mg	420mg per day for Men 19-50 years
Manganese	NA	30% 0.69mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	4.86% 165mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	NA	54% 5.9mg	11mg per day for Men 19-50 years
Water	4.35% 161g	0.06% 2.24g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS?

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

• 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 5.6 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, GOLDEN PUFFS:

• 300 calories of Frozen Roasted Potatoes with Salt have 6.4 times more Potassium and 4.3 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 5.4 times more Iron than Frozen Roasted Potatoes with Salt.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 2.9 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 25.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Fiber