Comparing Nutrients in 300 calories Puddings, tapioca, dry mix, with no added salt VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Puddings, tapioca, dry mix, with no added salt: 81.3g
• Frozen Roasted Potatoes with Salt: 236g

Puddings, tapioca, dry mix, with no added salt have 2.9 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Puddings, tapioca, dry mix, with no added salt or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.084% 0.081g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	NA	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	0.43% 0.16g	16% 6.14g	38g per day for Men 19-50 years
Protein	0.15% 0.081g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix, with no added salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.068% 0.001mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.38% 0.005mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.02% 0.003mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.24% 0.012mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	NA	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	0% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix, with no added salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.33% 3.25mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	2.6% 0.024mg	NA	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	1.2% 0.098mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	0.39% 1.63mg	NA	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	NA	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	0.46% 3.25mg	NA	700mg per day for Men 19-50 years
Potassium	0.12% 4.07mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	0.15% 0.081μg	NA	55μg per day for Men 19-50 years
Sodium	0.43% 6.5mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	0.59% 0.065mg	NA	11mg per day for Men 19-50 years
Water	0.088% 3.25g	4.35% 161g	3700g per day for Men 19-50 years

Puddings, Tapioca, Dry Mix, With No Added Salt VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Puddings, tapioca, dry mix, with no added salt or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Puddings, tapioca, dry mix, with no added salt vs Frozen Roasted Potatoes with Salt:

• Both Puddings, tapioca, dry mix, with no added salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Puddings, tapioca, dry mix, with no added salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Puddings, tapioca, dry mix, with no added salt vs Frozen Roasted Potatoes with Salt:

• 300 kcal of Frozen Roasted Potatoes with Salt contain 12.1 times more Iron, 261.5 times more Potassium and 108.2 times more Sodium than Puddings, tapioca, dry mix, with no added salt.
• 300 calories of Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Iron and Potassium
• Both Puddings, tapioca, dry mix, with no added salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Puddings, tapioca, dry mix, with no added salt have 1.2 times more Carbohydrate than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 37.8 times more Fiber and 64.5 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• Both Puddings, tapioca, dry mix, with no added salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, tapioca, dry mix, with no added salt provide inadequate amounts of Fiber and Protein