Comparing Nutrients in 14 ounces Syrups, corn, light VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Syrups, corn, light	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	38.7% 1123kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	80% 104g	130g per day for Men 19-50 years
Sugars	420% 305g	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

	Syrups, corn, light	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	19.5% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	NA	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	NA	700mg per day for Men 19-50 years
Potassium	0.12% 3.97mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	NA	11mg per day for Men 19-50 years
Water	2.45% 91g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Syrups, corn, light vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Syrups, corn, light.

Comparing minerals per 14 ounces for Syrups, corn, light vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Iron, 450 times more Potassium, 4.8 times more Sodium and 3 times more Water than Syrups, corn, light.
• Both Syrups, corn, light and Frozen Roasted Potatoes with Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Syrups, corn, light have 2.2 times more Energy, 2.9 times more Carbohydrate and 111.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 9.1 times more Fat, more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.