Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.4% 504kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	NA	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	NA	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	130% 169g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	20.3% 14.7g	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	8.87% 6.43g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	116% 44g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	94% 15mg	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	18.3% 0.24mg	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	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	NA	75.4% 0.68mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	NA	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	NA	209% 4.8mg	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	84.5% 591mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	NA	219% 121μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	NA	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	7.3% 270g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Wheat Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Wheat Reduced-calorie Bread 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 Wheat Reduced-calorie Bread:

• Both Frozen Roasted Potatoes with Salt and Wheat Reduced-calorie Bread have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Wheat Reduced-calorie Bread:

• 14 ounces of Frozen Roasted Potatoes with Salt have 3 times more Potassium than Wheat Reduced-calorie Bread.
• While 14 oz of Wheat Reduced-calorie Bread contain 10.9 times more Calcium and 5.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Wheat Reduced-calorie Bread contain similar levels of Sodium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Wheat Reduced-calorie Bread contain 1.7 times more Energy, 1.6 times more Fat, 5 times more Saturated Fat, 1.6 times more Carbohydrate, 5.4 times more Sugars, 4.3 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.