Comparing Nutrients in 1 kilogram Dry Mashed Potato Granules VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	128% 3720kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	NA	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	658% 855g	201% 262g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	14% 10g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	187% 71g	68.4% 26g	38g per day for Men 19-50 years
Protein	147% 82.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	378% 4.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	662% 8.6mg	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	100% 400μg	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	411% 370mg	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	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	41% 410mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	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	136% 11mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	NA	420mg per day for Men 19-50 years
Manganese	487% 11.2mg	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	350% 2450mg	NA	700mg per day for Men 19-50 years
Potassium	207% 7030mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	493% 271μg	NA	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	NA	11mg per day for Men 19-50 years
Water	0.98% 36.3g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Mashed Potato Granules 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 Dry Mashed Potato Granules vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Dry Mashed Potato Granules has 21.8 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 Dry Mashed Potato Granules vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Dry Mashed Potato Granules has 2.7 times more Calcium, 2.2 times more Iron and 1.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.4 times more Sodium than Granules of Dehydrated Mashed Potatoes.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Mashed Potato Granules has 2.9 times more Energy, 3.3 times more Carbohydrate, 5 times more Sugars, 2.7 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.