Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Boiled Lotus Root with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Lotus Root with Salt	9%	1%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	49% 63.6g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	NA	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	66.6% 0.87mg	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	7.94% 31.8μg	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	121% 109mg	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	NA	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	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	NA	96% 0.86mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	NA	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	NA	38% 0.87mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	74.4% 1115mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.3% 270g	8.73% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Lotus Root with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Boiled Lotus Root with Salt 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 Boiled Lotus Root with Salt:

• 14 oz of Boiled and Drained Lotus Root with Salt contain 16.1 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 Boiled Lotus Root with Salt:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium than Boiled Lotus Root with Salt.
• While 14 oz of Boiled and Drained Lotus Root with Salt contain 1.7 times more Calcium and 1.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Lotus Root with Salt 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 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Protein than Boiled Lotus Root with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Lotus Root with Salt offer comparable quantities of Fiber per 14 ounces.