Comparing Nutrients in 300 calories Dried Oregano Spices VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Dried Oregano Spices: 113g
• Frozen Roasted Potatoes with Salt: 236g

Dried Oregano Spices have 2.1 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 - Dried Oregano Spices or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dried Oregano Spices	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.85g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	NA	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	1.76% 1.28g	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	% 2.15g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	127% 48g	16% 6.14g	38g per day for Men 19-50 years
Protein	18% 10g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	10.7% 96μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	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	67% 268μg	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	2.9% 2.6mg	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	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	587% 704μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	181% 1808mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	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	521% 41.7mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	NA	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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	24% 168mg	NA	700mg per day for Men 19-50 years
Potassium	42% 1426mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	9.26% 5.1μg	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	NA	11mg per day for Men 19-50 years
Water	0.3% 11.2g	4.35% 161g	3700g per day for Men 19-50 years

Dried Oregano Spices VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Oregano Spices or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Dried Oregano Spices vs Frozen Roasted Potatoes with Salt:

• Both Dried Oregano Spices and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Dried Oregano Spices as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Dried Oregano Spices vs Frozen Roasted Potatoes with Salt:

• 300 calories of Dried Oregano Spices have 51 times more Calcium, 35.3 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 24.9 times more Sodium than Dried Oregano Spices.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Oregano Spices have 1.3 times more Carbohydrate, 2.8 times more Sugars, 7.8 times more Fiber and 1.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Dried Oregano Spices and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.