Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Vanilla Flavor Sweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Energy	43.8% 1270kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	12.2% 2.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	50.7% 66g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	86.2% 62.5g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	39.6% 22g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	NA	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.8% 0.09mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.3% 0.03mg	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	521% 12.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	187% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Calcium	15% 150mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	NA	19% 0.17mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	NA	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	NA	14.3% 0.33mg	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	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	NA	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Vanilla Flavor Sweetened Almond Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Vanilla Flavor Sweetened Almond Milk 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 Vanilla Flavor Sweetened Almond Milk:

• Both Frozen Roasted Potatoes with Salt and Ready-to-drink Vanilla Flavor Sweetened Almond Milk have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Vanilla Flavor Sweetened Almond Milk:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.7 times more Iron, 9 times more Potassium and 4.7 times more Sodium than Vanilla Flavor Sweetened Almond Milk.
• While 1 kg of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 12.5 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 1 kilogram of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.3 times more Energy, 4 times more Carbohydrate, 6.5 times more Fiber and 5.3 times more Protein than Vanilla Flavor Sweetened Almond Milk.
• While 1 kg of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 9.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Energy, Fiber and Protein