Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Stir-Fried Lentils Sprouts

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Stir-Fried Lentils Sprouts: 297g

Frozen Roasted Potatoes with Salt have 1.3 times more energy per 100g than Stir-Fried Lentils Sprouts. It has average energy density when compared to other foods. Stir-Fried Sprouted Lentils having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Stir-Fried Lentils Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	1.38% 1.34g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	6.5% 0.1g	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	48.6% 63g	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	NA	38g per day for Men 19-50 years
Protein	9.36% 5.24g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.3% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	37.5% 0.49mg	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	49.8% 199μg	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	41.6% 37.4mg	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	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	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.16% 41.6mg	1000mg per day for Men 19-50 years
Copper	NA	111% 1mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	NA	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	NA	65% 1.5mg	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	65% 454mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	NA	3.24% 1.8μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	2% 29.7mg	1500mg per day for Men 19-50 years
Zinc	NA	43.2% 4.75mg	11mg per day for Men 19-50 years
Water	4.35% 161g	5.5% 204g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Stir-Fried Lentils Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Stir-Fried Lentils Sprouts?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Stir-Fried Lentils Sprouts:

• 300 kcal of Stir-Fried Sprouted Lentils contain 9.3 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 Stir-Fried Lentils Sprouts:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium and 23.7 times more Sodium than Stir-Fried Lentils Sprouts.
• While 300 kcal of Stir-Fried Sprouted Lentils contain 7.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Stir-Fried Sprouted Lentils contain 5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried Lentils Sprouts offer comparable quantities of Energy and Carbohydrate per 300 calories.