Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Roasted Chinese Chestnuts

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Roasted Chinese Chestnuts: 126g

Roasted Chinese Chestnuts have 1.9 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.

Which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Roasted Chinese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	1.54% 1.5g	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	2.35% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	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	50.6% 65.7g	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	10% 5.62g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.55mg	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	22.6% 90μg	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	53.6% 48.2mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	NA	54% 0.49mg	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	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	NA	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	93% 2.14mg	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	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.33% 5.02mg	1500mg per day for Men 19-50 years
Zinc	NA	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.35% 161g	1.36% 50.5g	3700g per day for Men 19-50 years

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

• Roasted Chinese Chestnuts contain 12 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Roasted Chinese Chestnuts:

• Frozen Roasted Potatoes with Salt have 1.5 times more Calcium, 1.8 times more Potassium, 140.2 times more Sodium and 3.2 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.6 times more Iron than Frozen Roasted Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

• Frozen Roasted Potatoes with Salt have 2.9 times more Fat than Roasted Chinese Chestnuts.
• Both Frozen Roasted Potatoes with Salt and Roasted Chinese Chestnuts have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Frozen Roasted Potatoes with Salt as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.