Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	43.8% 1270kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	16.6% 5.32g	32g per day for Men 19-50 years
Omega 3	NA	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	NA	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	589% 766g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	22.2% 16g	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	168% 64g	38g per day for Men 19-50 years
Protein	39.6% 22g	151% 84.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1229% 14.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	619% 8.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	365% 4.75mg	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	405% 1620μg	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	0% 0mg	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	8% 1.2mg	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	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	15% 150mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	NA	232% 2.1mg	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	1063% 85mg	8mg per day for Men 19-50 years
Magnesium	NA	221% 930mg	420mg per day for Men 19-50 years
Manganese	NA	163% 3.76mg	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	330% 2310mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	164% 18mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS White Corn Flour Masa, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of White Corn Flour Masa, enriched 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 White Corn Flour Masa, enriched:

• Both Frozen Roasted Potatoes with Salt and White Corn Flour Masa, enriched have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs White Corn Flour Masa, enriched:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.7 times more Potassium and 59.6 times more Sodium than White Corn Flour Masa, enriched.
• While 1 kg of White Corn Flour Masa, enriched contains 9.2 times more Calcium and 17 times more Iron 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 White Corn Flour Masa, enriched contains 2.9 times more Energy, 2 times more Fat, 2.9 times more Carbohydrate, 2.3 times more Sugars, 2.5 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.