Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• HEALTH VALLEY, FIBER 7 Flakes: 85g

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2.8 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 HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	2.87% 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	51% 66.4g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	23.4% 17g	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	31.5% 12g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46% 0.6mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.46% 4mg	3.97% 3.57mg	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	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.56% 1.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	NA	45% 0.41mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	NA	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	119% 2.74mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	NA	22.3% 2.46mg	11mg per day for Men 19-50 years
Water	4.35% 161g	0.069% 2.55g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or HEALTH VALLEY, FIBER 7 Flakes?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs HEALTH VALLEY, FIBER 7 Flakes:

• Both Frozen Roasted Potatoes with Salt and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs HEALTH VALLEY, FIBER 7 Flakes:

• 300 calories of Frozen Roasted Potatoes with Salt have 2.6 times more Potassium and 4.1 times more Sodium than HEALTH VALLEY, FIBER 7 Flakes.
• While 300 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.7 times more Calcium and 1.8 times more Iron than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 10.4 times more Sugars, 2 times more Fiber and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.