Comparing Nutrients in 14 ounces Rolls, dinner, wheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rolls, dinner, wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	37.4% 1084kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.94g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 183g	80% 104g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	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	39.7% 15g	27% 10.3g	38g per day for Men 19-50 years
Protein	61% 34g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	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	143% 1.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	59.5% 238μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.53% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	70% 699mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	176% 14mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	NA	420mg per day for Men 19-50 years
Manganese	177% 4.06mg	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	59% 413mg	NA	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	238% 131μg	NA	55μg per day for Men 19-50 years
Sodium	139% 2080mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	NA	11mg per day for Men 19-50 years
Water	3.97% 147g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rolls, dinner, wheat vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Rolls, dinner, wheat.

Comparing minerals per 14 ounces for Rolls, dinner, wheat vs Frozen Roasted Potatoes with Salt:

• Rolls, dinner, wheat have 11.7 times more Calcium, 7.1 times more Iron and 1.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.9 times more Potassium and 1.8 times more Water than Rolls, dinner, wheat.

Comparison of macro-nutrients per 14 ounces:

• Rolls, dinner, wheat have 2.1 times more Energy, 3.5 times more Fat, 9 times more Saturated Fat, 1.8 times more Carbohydrate, 2.4 times more Sugars, 1.5 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Rolls, dinner, wheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.