Comparing Nutrients in 300 calories Sweet Potato VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Sweet Potato: 349g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 1.5 times more energy per unit of mass than Raw Sweet Potato, which is average in comparison to other foods. Sweet Potato having average energy density.

Discover which food has more nutrients per 300 calories - Sweet Potato or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	3.37% 2.44g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.5g	16% 6.14g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	275% 2473μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	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	9.3% 8.37mg	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	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	26.6% 2.13mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	NA	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23.4% 164mg	NA	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	NA	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	NA	11mg per day for Men 19-50 years
Water	7.3% 270g	4.35% 161g	3700g per day for Men 19-50 years

Sweet Potato VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Potato or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 300 calories of Sweet Potato have 2.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 300 calories of Sweet Potato have 3 times more Calcium, 1.8 times more Iron and 1.7 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 3.7 times more Sodium than Raw Sweet Potato.
• Both Sweet Potato and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 300 calories.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Potato have 8.9 times more Sugars and 1.7 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Sweet Potato and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.