Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toasted Rye Bread	Recommended Dietary Allowance
Energy	17.4% 504kcal	39% 1127kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	8.53% 2.73g	32g per day for Men 19-50 years
Omega 3	NA	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	162% 211g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	23% 16.8g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toasted Rye Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.6% 0.29mg	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	102% 409μg	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	0.88% 0.79mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	90% 0.81mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	NA	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	NA	156% 3.6mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	NA	245% 135μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	176% 2635mg	1500mg per day for Men 19-50 years
Zinc	NA	45% 4.96mg	11mg per day for Men 19-50 years
Water	7.3% 270g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Toasted Rye Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Toasted Rye 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 Toasted Rye Bread:

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

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Toasted Rye Bread:

• 14 ounces of Frozen Roasted Potatoes with Salt have 2.5 times more Potassium than Toasted Rye Bread.
• While 14 oz of Toasted Rye Bread contain 5.3 times more Calcium, 6.2 times more Iron and 2.2 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 oz of Toasted Rye Bread contain 2.2 times more Energy, 2 times more Fat, 4.1 times more Saturated Fat, 2 times more Carbohydrate, 6.1 times more Sugars, 2.5 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.