Comparing Nutrients in 300 calories Enriched Semolina VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Enriched Semolina: 83.3g
• Frozen Roasted Potatoes with Salt: 236g

Enriched Semolina has 2.8 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.

Which food has more nutrients per 300 calories - Enriched Semolina or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	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	8.55% 3.25g	16% 6.14g	38g per day for Men 19-50 years
Protein	19% 10.6g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	56.3% 0.68mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	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	38% 153μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.44% 0.22mg	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

	Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	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	45.4% 3.63mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.33% 39mg	NA	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	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	16% 113mg	NA	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	135% 74.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	NA	11mg per day for Men 19-50 years
Water	0.29% 10.6g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Enriched Semolina.

Comparing minerals per 300 calories for Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• Enriched Semolina has 3.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.5 times more Calcium, 6.9 times more Potassium, 844.7 times more Sodium and 15.2 times more Water than Enriched Semolina.

Comparison of macro-nutrients per 300 calories:

• Enriched Semolina has 2 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.9 times more Fat and 1.9 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Enriched Semolina as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.