Comparing Nutrients in 300 calories Snacks, pretzels, hard, plain, salted VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Snacks, pretzels, hard, plain, salted: 78g
• Frozen Roasted Potatoes with Salt: 236g

Snacks, pretzels, hard, plain, salted have 3 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 - Snacks, pretzels, hard, plain, salted or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.31g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0.33% 0.24g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7% 2.66g	16% 6.14g	38g per day for Men 19-50 years
Protein	14% 7.84g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	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	27.6% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.03% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	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	32.4% 130μg	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	1.82% 1.64mg	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	2.45% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.82% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.1% 21mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	44.7% 3.58mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	NA	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	14.3% 100mg	NA	700mg per day for Men 19-50 years
Potassium	5.12% 174mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	6.25% 3.44μg	NA	55μg per day for Men 19-50 years
Sodium	64.6% 969mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	NA	11mg per day for Men 19-50 years
Water	0.066% 2.45g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, pretzels, hard, plain, salted vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 2.4 times more Vitamin C than Snacks, pretzels, hard, plain, salted.

Comparing minerals per 300 calories for Snacks, pretzels, hard, plain, salted vs Frozen Roasted Potatoes with Salt:

• Snacks, pretzels, hard, plain, salted have 3 times more Iron and 1.4 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.7 times more Calcium, 6.1 times more Potassium and 65.8 times more Water than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 300 calories:

• Snacks, pretzels, hard, plain, salted have 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.9 times more Fat and 2.3 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.