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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Kale: 857g

Frozen Roasted Potatoes with Salt have 3.6 times more energy per 100g than Kale. It has average energy density when compared to other foods. Raw Kale having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Kale	27%	31%	42%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	NA	203% 3.24g	1.6g per day for Men 19-50 years
Omega 6	NA	14.7% 2.5g	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	29% 38g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	11.7% 8.5g	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	4.85% 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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	16% 6.14g	92% 35g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Kale	Recommended Dietary Allowance
Vitamin A	NA	230% 2066μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	63.2% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	97% 1.26mg	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	133% 531μg	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	890% 801mg	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	37.7% 5.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2783% 3339μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Kale	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	218% 2177mg	1000mg per day for Men 19-50 years
Copper	NA	50.5% 0.45mg	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	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	NA	67.3% 283mg	420mg per day for Men 19-50 years
Manganese	NA	343% 7.9mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	87.7% 2983mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	NA	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	4.35% 161g	20.8% 768g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Kale Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Kale contain 199.4 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 Kale:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.5 times more Sodium than Kale.
• While 300 kcal of Raw Kale contain 61.4 times more Calcium, 11.6 times more Iron, 2.8 times more Potassium and 4.8 times more Water 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 calories of Frozen Roasted Potatoes with Salt have 1.6 times more Carbohydrate than Kale.
• While 300 kcal of Raw Kale contain 3 times more Fat, 5.2 times more Sugars, 5.7 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Kale offer comparable quantities of Energy per 300 calories.