Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	17.4% 504kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	NA	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	NA	46.7% 7.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	137% 179g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	15.3% 11g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	27% 10.3g	49% 18.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.4% 5.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	61.5% 246μg	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	0.18% 0.16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	NA	159% 1.43mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	NA	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	NA	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30% 13.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	105% 738mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	NA	173% 95μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	NA	59% 6.5mg	11mg per day for Men 19-50 years
Water	7.3% 270g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Multicereal Kaiser Roll per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Multicereal Kaiser Roll 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 Multicereal Kaiser Roll:

• Both Frozen Roasted Potatoes with Salt and Vegan Multigrain Kaiser Roll, 60g have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Multicereal Kaiser Roll:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Potassium than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 5.7 times more Calcium, 6.4 times more Iron and 2 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 Vegan Multigrain Kaiser Roll, 60g contain 2.1 times more Energy, 3 times more Fat, 4.2 times more Saturated Fat, 1.7 times more Carbohydrate, 4.1 times more Sugars, 1.8 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.