Comparing Nutrients in 300 calories Puddings, tapioca, ready-to-eat, fat free VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Puddings, tapioca, ready-to-eat, fat free: 319g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 1.4 times more energy per unit of mass than Puddings, tapioca, ready-to-eat, fat free, which is average in comparison to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

Discover which food has more nutrients per 300 calories - Puddings, tapioca, ready-to-eat, fat free or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.038% 0.006g	NA	17g per day for Men 19-50 years
Cholesterol	1.1% 3.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	62.4% 45.3g	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% 0g	16% 6.14g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	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	3.46% 0.041mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.096mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	1.6% 6.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.2% 0.99μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.06% 0.96mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.21% 0.032mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16.6% 166mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.057mg	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	4.4% 0.35mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	NA	420mg per day for Men 19-50 years
Manganese	1.53% 0.035mg	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	30% 211mg	NA	700mg per day for Men 19-50 years
Potassium	6.57% 223mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	39.8% 597mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	4.93% 0.54mg	NA	11mg per day for Men 19-50 years
Water	6.58% 243g	4.35% 161g	3700g per day for Men 19-50 years

Puddings, Tapioca, Ready-to-eat, Fat Free VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Puddings, tapioca, ready-to-eat, fat free or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Puddings, tapioca, ready-to-eat, fat free vs Frozen Roasted Potatoes with Salt:

• Both Puddings, tapioca, ready-to-eat, fat free and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Puddings, tapioca, ready-to-eat, fat free 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, ready-to-eat, fat free vs Frozen Roasted Potatoes with Salt:

• 300 calories of Puddings, tapioca, ready-to-eat, fat free have 4.7 times more Calcium and 1.5 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 3.4 times more Iron and 4.8 times more Potassium than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Iron
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Puddings, tapioca, ready-to-eat, fat free have 27.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Fiber