Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	17.4% 504kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	12.3% 16g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	0% 0g	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	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	20% 79.4μg	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	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	NA	128% 1.15mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	NA	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	8.1% 0.19mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	NA	100% 55μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	7.3% 270g	9.77% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Stir-Fried White Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Stir-Fried White Mushrooms 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 Stir-Fried White Mushrooms:

• Both Frozen Roasted Potatoes with Salt and Stir-Fried White Mushrooms have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Stir-Fried White Mushrooms:

• 14 ounces of Frozen Roasted Potatoes with Salt have 2 times more Iron and 24.8 times more Sodium than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried White Mushrooms contain similar levels of Potassium per 14 ounces.
• Both Frozen Roasted Potatoes with Salt as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 4.9 times more Energy, 6.5 times more Carbohydrate and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• While 14 oz of Stir-Fried White Mushrooms contain 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• 14 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy