Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.4% 504kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	NA	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	43% 31g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23.5% 0.31mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	116% 2.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	NA	91% 0.82mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	NA	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	NA	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.3% 270g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Soymilk, chocolate, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D 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 Soymilk, chocolate, with added calcium, vitamins A and D:

• Both Frozen Roasted Potatoes with Salt and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 14 ounces of Frozen Roasted Potatoes with Salt have 3.1 times more Potassium and 5.6 times more Sodium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 8.4 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of Iron per 14 ounces.
• 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 2 times more Energy, 2.6 times more Carbohydrate and 6.5 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 11.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber