Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Cooked Frozen Kale

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cooked Frozen Kale: 833g

Frozen Roasted Potatoes with Salt have 3.5 times more energy per 100g than Cooked Frozen Kale. It has average energy density when compared to other foods. Boiled and Drained Frozen Kale having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Cooked Frozen Kale?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	NA	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	NA	12.6% 2.15g	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	34% 44g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	14% 10g	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	4.83% 3.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	16% 6.14g	50.4% 19g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	NA	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	40.4% 0.53mg	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	135% 542μg	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	165% 148mg	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	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	NA	62% 0.56mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	NA	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	NA	196% 4.5mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	NA	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	4.35% 161g	20.2% 749g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Frozen Kale Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Cooked Frozen Kale?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Cooked Frozen Kale:

• 300 kcal of Boiled and Drained Frozen Kale contain 36.9 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 Cooked Frozen Kale:

• 300 calories of Frozen Roasted Potatoes with Salt have 5.3 times more Sodium than Cooked Frozen Kale.
• While 300 kcal of Boiled and Drained Frozen Kale contain 35.3 times more Calcium, 5.9 times more Iron and 4.7 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Kale contain similar levels of Potassium per 300 calories.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.4 times more Carbohydrate than Cooked Frozen Kale.
• While 300 kcal of Boiled and Drained Frozen Kale contain 2.4 times more Fat, 6.2 times more Sugars, 3.1 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Kale offer comparable quantities of Energy per 300 calories.