Comparing Nutrients in 1 kilogram Powder High Protein Nutritional Shake Mix VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Powder High Protein Nutritional Shake Mix	55%	25%	20%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Powder High Protein Nutritional Shake Mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	135% 3920kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	496% 7.94g	NA	1.6g per day for Men 19-50 years
Omega 6	381% 64.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	201% 262g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	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	68.4% 26g	38g per day for Men 19-50 years
Protein	957% 536g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Powder High Protein Nutritional Shake Mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2083% 18750μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1786% 21.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1635% 21.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1563% 250mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2500% 125mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1923% 25mg	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	1428% 5710μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2679% 64.3μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	833% 750mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	833% 5000IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1125% 169mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1042% 1250μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder High Protein Nutritional Shake Mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	714% 7140mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	2778% 25mg	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	2813% 225mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	1190% 5000mg	NA	420mg per day for Men 19-50 years
Manganese	54348% 1250mg	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	2041% 14290mg	NA	700mg per day for Men 19-50 years
Potassium	294% 10000mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	1591% 875μg	NA	55μg per day for Men 19-50 years
Sodium	809% 12140mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	1705% 188mg	NA	11mg per day for Men 19-50 years
Water	2.24% 83g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder High Protein Nutritional Shake Mix VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Powder High Protein Nutritional Shake Mix 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 Powder High Protein Nutritional Shake Mix vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Powder High Protein Nutritional Shake Mix has 44.1 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 Powder High Protein Nutritional Shake Mix vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Powder High Protein Nutritional Shake Mix has 47.6 times more Calcium, 45 times more Iron, 2.2 times more Potassium and 4.1 times more Sodium than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Powder High Protein Nutritional Shake Mix has 3.1 times more Energy, 5.9 times more Fat, 5.2 times more Sugars and 24.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Carbohydrate and more Fiber than Powder High Protein Nutritional Shake Mix.
• 1 kilogram of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber