Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Tortillas, ready-to-bake or -fry, corn, without added salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	NA	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	25.4% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	142% 185g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	67% 0.87mg	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	113% 452μg	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	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	NA	68% 0.61mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	NA	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	NA	69.4% 1.6mg	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	178% 1246mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	79% 1183mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	NA	34% 3.73mg	11mg per day for Men 19-50 years
Water	7.3% 270g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Tortillas, ready-to-bake or -fry, corn, without added salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Tortillas, ready-to-bake or -fry, corn, without added salt 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 Tortillas, ready-to-bake or -fry, corn, without added salt:

• Both Frozen Roasted Potatoes with Salt and Tortillas, ready-to-bake or -fry, corn, without added salt have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 14 ounces of Frozen Roasted Potatoes with Salt have 2.9 times more Potassium and 27.1 times more Sodium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 11.7 times more Calcium and 2.8 times more Iron 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 Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.7 times more Energy, 1.4 times more Fat, 1.8 times more Carbohydrate, 2 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.