Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	17.4% 504kcal	84% 2441kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	230% 223g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	113% 36g	32g per day for Men 19-50 years
Omega 3	NA	61.8% 0.99g	1.6g per day for Men 19-50 years
Omega 6	NA	260% 44.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	68% 88.4g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	110% 61.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.4% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	55% 0.71mg	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	55.6% 222μg	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	2.2% 2mg	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	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	NA	792% 7.12mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	NA	237% 996mg	420mg per day for Men 19-50 years
Manganese	NA	267% 6.14mg	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	255% 1782mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	79% 1183mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	NA	168% 18.5mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Oil Roasted Mixed Nuts no Peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Oil Roasted Mixed Nuts no Peanuts 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 Oil Roasted Mixed Nuts no Peanuts:

• Both Frozen Roasted Potatoes with Salt and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Oil Roasted Mixed Nuts no Peanuts:

• 14 ounces of Frozen Roasted Potatoes with Salt have 27.1 times more Sodium than Oil Roasted Mixed Nuts no Peanuts.
• While 14 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 7.1 times more Calcium and 5.1 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 4.8 times more Energy, 31 times more Fat, 54.4 times more Saturated Fat, 2.1 times more Fiber and 7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Carbohydrate per 14 ounces.