Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Canned Mashed Sweet Potato

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Canned Mashed Sweet Potato: 297g

Frozen Roasted Potatoes with Salt have 1.3 times more energy per 100g than Canned Mashed Sweet Potato. It has average energy density when compared to other foods. Canned Mashed Sweet Potato having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	NA	1.24% 0.21g	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	22.3% 16g	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	13.3% 5.05g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	NA	144% 1292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.5% 5.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	8.17% 32.7μg	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	17% 15.4mg	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	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	NA	92% 0.83mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	NA	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.93mg	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	22% 154mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	NA	4.32% 2.38μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	NA	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	4.35% 161g	5.93% 219g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Canned Mashed Sweet Potato Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Canned Mashed Sweet Potato?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Canned Mashed Sweet Potato:

• 300 kcal of Canned Mashed Sweet Potato contain 3.8 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 Canned Mashed Sweet Potato:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.7 times more Potassium and 3.2 times more Sodium than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain 2.5 times more Calcium and 3.3 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 calories of Frozen Roasted Potatoes with Salt have 1.2 times more Fiber than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain 9.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Mashed Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.