Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Muffins, English, whole-wheat

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Muffins, English, whole-wheat: 148g

Muffins, English, whole-wheat have 1.6 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 Muffins, English, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	6.84% 1.16g	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	46% 59.7g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	16.5% 12g	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	26% 9.9g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18.5% 0.24mg	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	18% 72.4μg	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	0% 0mg	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	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	NA	35% 0.31mg	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	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	NA	25% 105mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.65mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	NA	108% 59.6μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	NA	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.35% 161g	1.83% 67.5g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Muffins, English, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Muffins, English, whole-wheat?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Muffins, English, whole-wheat:

• Both Frozen Roasted Potatoes with Salt and Muffins, English, whole-wheat have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Muffins, English, whole-wheat:

• 300 calories of Frozen Roasted Potatoes with Salt have 3.4 times more Potassium and 1.3 times more Sodium than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 11.1 times more Calcium and 3.1 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 Muffins, English, whole-wheat contain 7.3 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Muffins, English, whole-wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.