Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	17.4% 504kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	NA	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	62.2% 81g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	19.5% 14g	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	27% 10.3g	0% 0g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	380% 213g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	NA	827% 7442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	709% 8.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	649% 8.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	620% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	992% 49.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	763% 9.92mg	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	567% 2266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1063% 25.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	331% 298mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	331% 1984IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	447% 67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	283% 2834mg	1000mg per day for Men 19-50 years
Copper	NA	1102% 9.92mg	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	25% 2mg	1116% 89.3mg	8mg per day for Men 19-50 years
Magnesium	NA	472% 1984mg	420mg per day for Men 19-50 years
Manganese	NA	21570% 496mg	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	NA	810% 5672mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	117% 3969mg	3400mg per day for Men 19-50 years
Selenium	NA	631% 347μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	NA	677% 74.4mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Powder High Protein Nutritional Shake Mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Roasted Potatoes with Salt vs Powder High Protein Nutritional Shake Mix:

• 14 oz of Powder High Protein Nutritional Shake Mix contain 44.1 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 Frozen Roasted Potatoes with Salt vs Powder High Protein Nutritional Shake Mix:

• 14 oz of Powder High Protein Nutritional Shake Mix contain 47.6 times more Calcium, 45 times more Iron, 2.2 times more Potassium and 4.1 times more Sodium than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Carbohydrate and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 14 oz of Powder High Protein Nutritional Shake Mix contain 3.1 times more Energy, 5.9 times more Fat, 5.2 times more Sugars and 24.1 times more Protein than Frozen Roasted Potatoes with Salt.
• 14 ounces of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber