Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	17.4% 504kcal	73.2% 2123kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	181% 58g	32g per day for Men 19-50 years
Omega 3	NA	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	NA	96% 16.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	175% 227g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	1.64% 1.2g	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	% 1.2g	g per day for Men 19-50 years
Fiber	27% 10.3g	104% 39.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	59.4% 33.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	95% 1.23mg	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	15% 59.5μg	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	77% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	NA	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	NA	104% 437mg	420mg per day for Men 19-50 years
Manganese	NA	133% 3.06mg	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	156% 1091mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	NA	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	202% 3028mg	1500mg per day for Men 19-50 years
Zinc	NA	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil 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 Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Both Frozen Roasted Potatoes with Salt and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 1.5 times more Calcium, 4.1 times more Iron and 2.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Popcorn, microwave, regular (butter) flavor, made with palm oil 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 Popcorn, microwave, regular (butter) flavor, made with palm oil contain 4.2 times more Energy, 16.7 times more Fat, 87.4 times more Saturated Fat, 2.2 times more Carbohydrate, 3.8 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.