Comparing Nutrients in 300 calories Tart, breakfast, low fat VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Tart, breakfast, low fat: 80.6g
• Frozen Roasted Potatoes with Salt: 236g

Tart, breakfast, low fat has 2.9 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 - Tart, breakfast, low fat or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tart, breakfast, low fat	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% 4.83g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.16% 0.019g	NA	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	3.2% 1.2g	16% 6.14g	38g per day for Men 19-50 years
Protein	5.75% 3.2g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	25.5% 230μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	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	20% 80.6μg	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	3.4% 3.06mg	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	2.85% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6.54% 0.059mg	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	34.5% 2.76mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.45% 35.5mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	10.7% 75mg	NA	700mg per day for Men 19-50 years
Potassium	1.57% 53.2mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	NA	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	2.05% 0.23mg	NA	11mg per day for Men 19-50 years
Water	0.26% 9.7g	4.35% 161g	3700g per day for Men 19-50 years

Tart, Breakfast, Low Fat VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tart, breakfast, low fat or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Tart, breakfast, low fat vs Frozen Roasted Potatoes with Salt:

• Both Tart, breakfast, low fat and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Tart, breakfast, low fat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Tart, breakfast, low fat vs Frozen Roasted Potatoes with Salt:

• 300 calories of Tart, breakfast, low fat have 2.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 20 times more Potassium and 2.4 times more Sodium than Tart, breakfast, low fat.
• 300 calories of Tart, breakfast, low fat lack sufficient amounts of Potassium
• Both Tart, breakfast, low fat as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Roasted Potatoes with Salt contain 5.1 times more Fiber and 1.6 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tart, breakfast, low fat provide inadequate amounts of Fiber and Protein