Comparing Nutrients in 14 ounces Longans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Longans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	8.2% 238kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.2% 60g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	11.5% 4.37g	27% 10.3g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Longans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	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	NA	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	NA	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	370% 333mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Longans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	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	6.45% 0.52mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	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	12% 83.3mg	NA	700mg per day for Men 19-50 years
Potassium	31% 1056mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	8.88% 328g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Longans VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Longans 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 Longans vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Longans have 49.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Longans vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Longans have 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 3.8 times more Iron, 1.7 times more Potassium and more Sodium than Raw Longans.
• 14 ounces of Longans lack sufficient amounts of Iron
• Both Raw Longans as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Energy, 1.7 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Raw Longans.