Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Hearts Of Palm	Recommended Dietary Allowance
Energy	17.4% 504kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	78% 102g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	94% 68g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.3% 3.57mg	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	247% 3.2mg	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	24% 95μg	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	35.3% 31.8mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Hearts Of Palm	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	NA	284% 2.56mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	NA	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	211% 7168mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	NA	135% 15mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.46% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Hearts Of Palm per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Hearts Of Palm 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 Hearts Of Palm:

• 14 oz of Raw Hearts Of Palm contain 4.7 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 Hearts Of Palm:

• 14 ounces of Frozen Roasted Potatoes with Salt have 21.3 times more Sodium than Hearts Of Palm.
• While 14 oz of Raw Hearts Of Palm contain 3.4 times more Iron and 4 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Hearts Of Palm lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.7 times more Fiber than Hearts Of Palm.
• While 14 oz of Raw Hearts Of Palm contain 24.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Hearts Of Palm offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.