Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	17.4% 504kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	19.2% 18.7g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	156% 203g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	46.3% 33.6g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	59.5% 0.77mg	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	29.8% 119μg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	NA	105% 0.95mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	NA	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	NA	397% 9.12mg	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	127% 889mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	356% 196μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	138% 2068mg	1500mg per day for Men 19-50 years
Zinc	NA	72.5% 7.98mg	11mg per day for Men 19-50 years
Water	7.3% 270g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Rolls, dinner, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Rolls, dinner, whole-wheat 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 Rolls, dinner, whole-wheat:

• Both Frozen Roasted Potatoes with Salt and Rolls, dinner, whole-wheat have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Rolls, dinner, whole-wheat:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.7 times more Potassium than Rolls, dinner, whole-wheat.
• While 14 oz of Rolls, dinner, whole-wheat contain 7.1 times more Calcium, 4.8 times more Iron and 1.7 times more Sodium 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 oz of Rolls, dinner, whole-wheat contain 2.1 times more Energy, 2.6 times more Fat, 5 times more Saturated Fat, 2 times more Carbohydrate, 12.3 times more Sugars, 2.9 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.