Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Rolls, dinner, oat bran

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Rolls, dinner, oat bran: 127g

Rolls, dinner, oat bran 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.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Rolls, dinner, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.87g	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	39.3% 51g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	11.7% 8.48g	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	13.7% 5.2g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.4% 0.057mg	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	30% 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	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	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.27% 1.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	NA	19.2% 0.17mg	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	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	NA	10% 42mg	420mg per day for Men 19-50 years
Manganese	NA	41.7% 0.96mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	4.52% 154mg	3400mg per day for Men 19-50 years
Selenium	NA	67.7% 37.2μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	35% 525mg	1500mg per day for Men 19-50 years
Zinc	NA	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	4.35% 161g	1.5% 56g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Rolls, Dinner, Oat Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Rolls, dinner, oat bran?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Rolls, dinner, oat bran:

• Both Frozen Roasted Potatoes with Salt and Rolls, dinner, oat bran have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Rolls, dinner, oat bran:

• 300 calories of Frozen Roasted Potatoes with Salt have 6.9 times more Potassium and 1.3 times more Sodium than Rolls, dinner, oat bran.
• While 300 kcal of Rolls, dinner, oat bran contain 3 times more Calcium and 4.5 times more Iron than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 300 calories of Rolls, dinner, oat bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.2 times more Carbohydrate than Rolls, dinner, oat bran.
• While 300 kcal of Rolls, dinner, oat bran contain 1.4 times more Fat, 5.2 times more Sugars and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rolls, dinner, oat bran offer comparable quantities of Energy and Fiber per 300 calories.