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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Raspberries: 577g

Frozen Roasted Potatoes with Salt have 2.4 times more energy per 100g than Raspberries. It has average energy density when compared to other foods. Raw Raspberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raspberries	8%	10%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raspberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	NA	8.45% 1.44g	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	53% 69g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	35% 25.5g	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	18.7% 13.6g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	16% 6.14g	99% 37.5g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	12.4% 6.92g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raspberries	Recommended Dietary Allowance
Vitamin A	NA	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 19.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	30.3% 121μg	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	168% 151mg	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	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Raspberries	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	NA	57.7% 0.52mg	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	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	NA	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	168% 3.87mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.38% 5.77mg	1500mg per day for Men 19-50 years
Zinc	NA	22% 2.42mg	11mg per day for Men 19-50 years
Water	4.35% 161g	13.4% 495g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Raspberries Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Raspberries contain 37.6 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 Raspberries:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium and 122 times more Sodium than Raspberries.
• While 300 kcal of Raw Raspberries contain 4.1 times more Calcium, 3.4 times more Iron and 3.1 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 kcal of Raw Raspberries contain 15.6 times more Sugars, 6.1 times more Fiber and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Raspberries offer comparable quantities of Energy and Carbohydrate per 300 calories.