Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Cooked Frozen Mixed Vegetables

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Cooked Frozen Mixed Vegetables: 462g

Frozen Roasted Potatoes with Salt have 2 times more energy per 100g than Cooked Frozen Mixed Vegetables. It has average energy density when compared to other foods. Boiled and Drained Frozen Mixed Vegetables having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	NA	1.44% 0.24g	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	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	20% 14.4g	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	53.4% 20.3g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	NA	110% 988μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26.3% 0.34mg	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% 87.7μg	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	16.4% 14.8mg	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	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	NA	42.6% 0.38mg	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	47.3% 3.8mg	8mg per day for Men 19-50 years
Magnesium	NA	24% 102mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.75mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	NA	2.5% 1.4μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	10.8% 162mg	1500mg per day for Men 19-50 years
Zinc	NA	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	4.35% 161g	10.4% 384g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Frozen Mixed Vegetables Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled and Drained Frozen Mixed Vegetables contain 3.7 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 Mixed Vegetables:

• 300 calories of Frozen Roasted Potatoes with Salt have 1.4 times more Potassium and 4.4 times more Sodium than Cooked Frozen Mixed Vegetables.
• While 300 kcal of Boiled and Drained Frozen Mixed Vegetables contain 3.3 times more Calcium, 3.2 times more Iron and 2.4 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 Boiled and Drained Frozen Mixed Vegetables contain 8.8 times more Sugars, 3.3 times more Fiber and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Mixed Vegetables offer comparable quantities of Energy and Carbohydrate per 300 calories.