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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cooked Frozen Podded Peas with Salt: 600g

Frozen Roasted Potatoes with Salt have 2.5 times more energy per 100g than Cooked Frozen Podded Peas with Salt. It has average energy density when compared to other foods. Boiled Frozen Podded Peas, drained with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	5% 0.85g	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	39% 50.6g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	40% 29g	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	49% 18.6g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	NA	44% 396μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	80.3% 1.04mg	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	52.5% 210μg	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	147% 132mg	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	19% 2.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	NA	60% 0.54mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	NA	40% 168mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.7mg	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	49.7% 348mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	NA	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	96% 1446mg	1500mg per day for Men 19-50 years
Zinc	NA	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.35% 161g	14% 520g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Frozen Podded Peas With Salt Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled Frozen Podded Peas, drained with Salt contain 32.9 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 Podded Peas with Salt:

• 300 kcal of Boiled Frozen Podded Peas, drained with Salt contain 10 times more Calcium, 12.2 times more Iron, 2.1 times more Sodium and 3.2 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Podded Peas with Salt 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 1.2 times more Carbohydrate than Cooked Frozen Podded Peas with Salt.
• While 300 kcal of Boiled Frozen Podded Peas, drained with Salt contain 17.7 times more Sugars, 3 times more Fiber and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Podded Peas with Salt offer comparable quantities of Energy per 300 calories.