Comparing Nutrients in 14 ounces Puddings, banana, dry mix, instant, with added oil VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Puddings, banana, dry mix, instant, with added oil	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	53% 1532kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.14g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 353g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	3.78% 2.74g	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	0% 0g	27% 10.3g	38g per day for Men 19-50 years
Protein	0% 0g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant, with added oil	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	NA	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	0% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	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

	Puddings, banana, dry mix, instant, with added oil	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	NA	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	5.95% 0.48mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	NA	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	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	456% 3191mg	NA	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	397% 5949mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	11mg per day for Men 19-50 years
Water	0.3% 11g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, banana, dry mix, instant, with added oil VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, banana, dry mix, instant, with added oil versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puddings, banana, dry mix, instant, with added oil vs Frozen Roasted Potatoes with Salt:

• Both Puddings, banana, dry mix, instant, with added oil and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Puddings, banana, dry mix, instant, with added oil as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Puddings, banana, dry mix, instant, with added oil vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Puddings, banana, dry mix, instant, with added oil have 5 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 4.2 times more Iron and 30 times more Potassium than Puddings, banana, dry mix, instant, with added oil.
• 14 ounces of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Iron and Potassium
• Both Puddings, banana, dry mix, instant, with added oil as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, banana, dry mix, instant, with added oil have 3 times more Energy, 2.4 times more Fat, 4.7 times more Saturated Fat and 3.4 times more Carbohydrate than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• 14 ounces of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein