Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Toasted Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toasted Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	43.8% 1270kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	36.7% 11.8g	32g per day for Men 19-50 years
Omega 3	NA	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	NA	41% 6.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	438% 569g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	85.2% 61.8g	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	124% 47g	38g per day for Men 19-50 years
Protein	39.6% 22g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	300% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	52.3% 0.68mg	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	245% 980μg	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	4.44% 4mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	15% 150mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	NA	239% 2.15mg	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	394% 31.5mg	8mg per day for Men 19-50 years
Magnesium	NA	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	237% 5.45mg	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	169% 1180mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	NA	395% 217μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	251% 3770mg	1500mg per day for Men 19-50 years
Zinc	NA	71% 7.8mg	11mg per day for Men 19-50 years
Water	18.4% 681g	7.5% 278g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Toasted Enriched Raisin Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Toasted Enriched Raisin Bread 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 Toasted Enriched Raisin Bread:

• Both Frozen Roasted Potatoes with Salt and Toasted Enriched Raisin Bread have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Toasted Enriched Raisin Bread:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.8 times more Potassium than Toasted Enriched Raisin Bread.
• While 1 kg of Toasted Enriched Raisin Bread contains 4.8 times more Calcium, 6.3 times more Iron and 1.3 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 kg of Toasted Enriched Raisin Bread contains 2.3 times more Energy, 2.7 times more Fat, 7 times more Saturated Fat, 2.2 times more Carbohydrate, 9 times more Sugars, 1.8 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.