Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	17.4% 504kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	81.2% 106g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	6.3% 4.56g	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	45% 17g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.33% 0.095mg	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	64.5% 258μg	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% 0mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	NA	40.6% 0.37mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	NA	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	170% 3.9mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	NA	143% 78.6μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	NA	16% 1.75mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.33% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Vegetable Macaroni per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Cooked Vegetable Macaroni 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 Cooked Vegetable Macaroni:

• Both Frozen Roasted Potatoes with Salt and Cooked Enriched Vegetable Macaroni have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Cooked Vegetable Macaroni:

• 14 ounces of Frozen Roasted Potatoes with Salt have 14.5 times more Potassium and 49.7 times more Sodium than Cooked Vegetable Macaroni.
• Both Frozen Roasted Potatoes with Salt and Cooked Vegetable Macaroni contain similar levels of Iron per 14 ounces.
• 14 ounces of Cooked Vegetable Macaroni lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Enriched Vegetable Macaroni lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Enriched Vegetable Macaroni contain 1.7 times more Fiber and 2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Vegetable Macaroni offer comparable quantities of Energy and Carbohydrate per 14 ounces.