Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	43.8% 1270kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	NA	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	105% 136g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	152% 110g	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	68.4% 26g	63% 24g	38g per day for Men 19-50 years
Protein	39.6% 22g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	NA	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	39% 0.35mg	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	62.5% 5mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	NA	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	NA	51.3% 1.18mg	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	NA	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	18.4% 681g	23% 855g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Skinless Apples per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Boiled Skinless Apples:

• Both Frozen Roasted Potatoes with Salt and Boiled Raw Apples Without Skin have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Boiled Skinless Apples:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.6 times more Iron, 5.1 times more Potassium and 298 times more Sodium than Boiled Skinless Apples.
• While 1 kg of Boiled Raw Apples Without Skin contains 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Boiled Raw Apples Without Skin lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.4 times more Energy, 1.9 times more Carbohydrate and 8.5 times more Protein than Boiled Skinless Apples.
• While 1 kg of Boiled Raw Apples Without Skin contains 16 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Skinless Apples offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Skinless Apples provide inadequate amounts of Energy and Protein