Comparing Nutrients in 1 kilogram Bananas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Bananas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	30.7% 890kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	201% 262g	130g per day for Men 19-50 years
Sugars	169% 122g	9.5% 6.9g	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	67% 48.5g	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	% 49.8g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	68.4% 26g	38g per day for Men 19-50 years
Protein	19.5% 11g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Bananas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	97% 87mg	19% 17mg	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	32.5% 2.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	NA	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	31.4% 220mg	NA	700mg per day for Men 19-50 years
Potassium	105% 3580mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	NA	11mg per day for Men 19-50 years
Water	20.2% 749g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Bananas versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bananas vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Bananas has 5.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Bananas vs Frozen Roasted Potatoes with Salt:

• 1 kg of Frozen Roasted Potatoes with Salt contains 1.9 times more Iron, 1.3 times more Potassium and 298 times more Sodium than Raw Bananas.
• Both Raw Bananas as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bananas has 17.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Energy and 2 times more Protein than Raw Bananas.
• Both Bananas and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Bananas provide inadequate amounts of Protein