Comparing Nutrients in 14 ounces Cookies, peanut butter sandwich, regular VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	65.4% 1897kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	80% 104g	130g per day for Men 19-50 years
Sugars	194% 141g	3.78% 2.74g	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	20% 7.54g	27% 10.3g	38g per day for Men 19-50 years
Protein	62.4% 35g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	60.5% 242μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	7.5% 6.75mg	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	49.5% 7.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	129% 10.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	NA	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	107% 746mg	NA	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	NA	55μg per day for Men 19-50 years
Sodium	97% 1461mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	NA	11mg per day for Men 19-50 years
Water	0.3% 11g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, peanut butter sandwich, regular versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, peanut butter sandwich, regular vs Frozen Roasted Potatoes with Salt:

• Both Cookies, peanut butter sandwich, regular and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Cookies, peanut butter sandwich, regular as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cookies, peanut butter sandwich, regular vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Cookies, peanut butter sandwich, regular have 3.5 times more Calcium, 5.2 times more Iron and 1.2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Potassium than Cookies, peanut butter sandwich, regular.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, peanut butter sandwich, regular have 3.8 times more Energy, 11.7 times more Fat, 29.9 times more Saturated Fat, 2.5 times more Carbohydrate, 51.4 times more Sugars and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Fiber than Cookies, peanut butter sandwich, regular.