Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	17.4% 504kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	NA	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	227% 295g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	232% 168g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 168g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	NA	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	82.6% 12.4mg	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

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	NA	0% 0mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	NA	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	NA	3.28% 0.075mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	NA	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cookies, gluten-free, lemon wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Cookies, gluten-free, lemon wafer 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 Cookies, gluten-free, lemon wafer:

• Both Frozen Roasted Potatoes with Salt and Cookies, gluten-free, lemon wafer have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Cookies, gluten-free, lemon wafer:

• 14 ounces of Frozen Roasted Potatoes with Salt have 2.8 times more Iron, 12.5 times more Potassium and 2.7 times more Sodium than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 4.1 times more Energy, 13.4 times more Fat, 62.9 times more Saturated Fat, 2.8 times more Carbohydrate and 61.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein