Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Crackers, saltines, fat-free, low-sodium

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Crackers, saltines, fat-free, low-sodium: 76.3g

Crackers, saltines, fat-free, low-sodium have 3.1 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 Crackers, saltines, fat-free, low-sodium?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	0.4% 0.29g	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	5.42% 2.06g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5% 0.065mg	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	23.7% 95μg	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% 0mg	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	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.68% 16.8mg	1000mg per day for Men 19-50 years
Copper	NA	12.3% 0.11mg	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	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	NA	4.73% 20mg	420mg per day for Men 19-50 years
Manganese	NA	21% 0.49mg	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	12.3% 86.3mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	2.6% 87.8mg	3400mg per day for Men 19-50 years
Selenium	NA	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	43.2% 648mg	1500mg per day for Men 19-50 years
Zinc	NA	6.52% 0.72mg	11mg per day for Men 19-50 years
Water	4.35% 161g	0.07% 2.6g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Crackers, Saltines, Fat-free, Low-sodium Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Crackers, saltines, fat-free, low-sodium?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Crackers, saltines, fat-free, low-sodium:

• Both Frozen Roasted Potatoes with Salt and Crackers, saltines, fat-free, low-sodium have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Crackers, saltines, fat-free, low-sodium:

• 300 calories of Frozen Roasted Potatoes with Salt have 12.1 times more Potassium than Crackers, saltines, fat-free, low-sodium.
• While 300 kcal of Crackers, saltines, fat-free, low-sodium contain 5 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, saltines, fat-free, low-sodium contain similar levels of Sodium per 300 calories.
• 300 calories of Crackers, saltines, fat-free, low-sodium lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Crackers, saltines, fat-free, low-sodium lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 3 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• While 300 kcal of Crackers, saltines, fat-free, low-sodium contain 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Fiber