Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rye Bread	13%	12%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rye Bread	Recommended Dietary Allowance
Energy	43.8% 1270kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	43.5% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	372% 483g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	53% 38.5g	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	153% 58g	38g per day for Men 19-50 years
Protein	39.6% 22g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rye Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	362% 4.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	57.7% 0.75mg	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	275% 1100μg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rye Bread	Recommended Dietary Allowance
Calcium	15% 150mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	NA	207% 1.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.8% 510μg	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	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	NA	95% 400mg	420mg per day for Men 19-50 years
Manganese	NA	358% 8.24mg	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	179% 1250mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	562% 309μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	402% 6030mg	1500mg per day for Men 19-50 years
Zinc	NA	104% 11.4mg	11mg per day for Men 19-50 years
Water	18.4% 681g	10% 373g	3700g per day for Men 19-50 years

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

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

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

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Rye Bread:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.7 times more Potassium than Rye Bread.
• While 1 kg of Rye Bread contains 4.9 times more Calcium, 5.7 times more Iron and 2 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 Rye Bread contains 2 times more Energy, 1.8 times more Fat, 1.8 times more Carbohydrate, 5.6 times more Sugars, 2.2 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.