Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	17.4% 504kcal	88.4% 2564kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	255% 248g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	56% 18g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	196% 33.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	53.7% 70g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	26.8% 19.4g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	27% 10.3g	98% 37.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51% 8.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73.3% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	189% 2.46mg	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	87.3% 349μg	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	16.8% 15mg	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	404% 60.6mg	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	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	NA	772% 6.95mg	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	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	NA	163% 687mg	420mg per day for Men 19-50 years
Manganese	NA	958% 22mg	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	176% 1230mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	88% 2997mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	90% 9.92mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Roasted Hazelnuts per 14 oz

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

• 14 oz of Dry Roasted Hazelnuts Or Filberts contain 2.2 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 Roasted Hazelnuts:

• 14 ounces of Frozen Roasted Potatoes with Salt have more Sodium than Roasted Hazelnuts.
• While 14 oz of Dry Roasted Hazelnuts Or Filberts contain 8.2 times more Calcium, 8.8 times more Iron and 1.7 times more Potassium than Frozen Roasted Potatoes with Salt.
• 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 1.5 times more Carbohydrate than Roasted Hazelnuts.
• While 14 oz of Dry Roasted Hazelnuts Or Filberts contain 5.1 times more Energy, 34.5 times more Fat, 27 times more Saturated Fat, 7.1 times more Sugars, 3.6 times more Fiber and 6.8 times more Protein than Frozen Roasted Potatoes with Salt.