Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Root Wasabi	Recommended Dietary Allowance
Energy	17.4% 504kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	72% 93g	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	81.5% 31g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Root Wasabi	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	83.7% 1.1mg	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	18% 71.4μg	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	185% 166mg	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	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	Root Wasabi	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	NA	68.4% 0.62mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	NA	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	67.5% 1.55mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	66.3% 2254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	79% 1183mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	NA	58.5% 6.43mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.4% 274g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Root Wasabi per 14 oz

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

• 14 oz of Raw Root Wasabi contain 24.6 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 Root Wasabi:

• 14 ounces of Frozen Roasted Potatoes with Salt have 17.5 times more Sodium than Root Wasabi.
• While 14 oz of Raw Root Wasabi contain 8.5 times more Calcium, 2.1 times more Iron and 1.3 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 Raw Root Wasabi contain 3 times more Fiber and 2.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Root Wasabi offer comparable quantities of Energy and Carbohydrate per 14 ounces.