Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	17.4% 504kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	7.07% 2.26g	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	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	238% 309g	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	158% 60g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Snacks, popcorn, air-popped (Unsalted)	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	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.3% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	74.8% 0.97mg	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	23% 91μg	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	NA	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	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	185% 1.67mg	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	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	NA	124% 520mg	420mg per day for Men 19-50 years
Manganese	NA	163% 3.74mg	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	170% 1191mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	NA	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	124% 13.7mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Snacks, popcorn, air-popped (Unsalted) per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Snacks, popcorn, air-popped (Unsalted) 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 Snacks, popcorn, air-popped (Unsalted):

• Both Frozen Roasted Potatoes with Salt and Snacks, popcorn, air-popped (Unsalted) have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Snacks, popcorn, air-popped (Unsalted):

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Potassium and 74.5 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• While 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 5.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 3 times more Energy, 2.3 times more Fat, 3 times more Carbohydrate, 5.8 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.