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

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Nectarines	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	201% 262g	130g per day for Men 19-50 years
Sugars	109% 79g	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	19% 13.7g	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	% 15.7g	NA	g per day for Men 19-50 years
Sucrose	% 48.7g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	68.4% 26g	38g per day for Men 19-50 years
Protein	19% 10.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	19% 170μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	12.5% 50μg	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	60% 54mg	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	51.3% 7.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	35% 2.8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	NA	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	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	37% 260mg	NA	700mg per day for Men 19-50 years
Potassium	59% 2010mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	NA	11mg per day for Men 19-50 years
Water	23.7% 876g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Nectarines 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 Nectarines vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Nectarines has 3.2 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 Nectarines vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Nectarines has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.8 times more Iron, 2.2 times more Potassium and more Sodium than Raw Nectarines.
• Both Raw Nectarines 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 Nectarines has 11.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.9 times more Energy, 2.5 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Raw Nectarines.
• 1 kilogram of Nectarines provide inadequate amounts of Energy and Protein