Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Canned Cranberry-orange Relish

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Canned Cranberry-orange Relish: 169g

Canned Cranberry-orange Relish has 1.4 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is above average 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 Canned Cranberry-orange Relish?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	0.17% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.063% 0.02g	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	60% 78g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	NA	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% 0g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	0.9% 0.51g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	NA	0.75% 6.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.2% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.05% 0.17mg	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	NA	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	NA	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	33.7% 30.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	NA	7.5% 0.067mg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	NA	1.6% 6.74mg	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	1.93% 13.5mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	1.9% 64mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	47% 704mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	4.35% 161g	2.42% 89.7g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Canned Cranberry-orange Relish Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Canned Cranberry-orange Relish?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Canned Cranberry-orange Relish:

• 300 kcal of Canned Cranberry-orange Relish contain 7.6 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 Canned Cranberry-orange Relish:

• 300 calories of Frozen Roasted Potatoes with Salt have 3.5 times more Iron, 16.6 times more Potassium and 13.1 times more Sodium than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish lack sufficient amounts of Iron and Potassium
• Both Frozen Roasted Potatoes with Salt as well as Canned Cranberry-orange Relish lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have more Fiber and 10.4 times more Protein than Canned Cranberry-orange Relish.
• While 300 kcal of Canned Cranberry-orange Relish contain 1.3 times more Carbohydrate than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Cranberry-orange Relish offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein