Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Onion Powder	11%	3%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Onion Powder	Recommended Dietary Allowance
Energy	17.4% 504kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	5.93% 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	242% 314g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	36.3% 26.3g	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	9.14% 6.63g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 15.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	159% 60.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Onion Powder	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	219% 2.85mg	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	63.5% 254μg	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	103% 93mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Onion Powder	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	152% 1524mg	1000mg per day for Men 19-50 years
Copper	NA	260% 2.34mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	NA	107% 448mg	420mg per day for Men 19-50 years
Manganese	NA	224% 5.16mg	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	183% 1278mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	115% 3909mg	3400mg per day for Men 19-50 years
Selenium	NA	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	NA	146% 16mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Onion Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Onion Powder 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 Onion Powder:

• 14 oz of Onion Powder Spices contain 13.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Onion Powder:

• 14 ounces of Frozen Roasted Potatoes with Salt have 4.1 times more Sodium than Onion Powder.
• While 14 oz of Onion Powder Spices contain 25.6 times more Calcium, 7.8 times more Iron and 2.2 times more Potassium 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 Onion Powder Spices contain 2.7 times more Energy, 3 times more Carbohydrate, 9.6 times more Sugars, 5.8 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.