Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Red Currants	9%	3%	88%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Red Currants	Recommended Dietary Allowance
Energy	43.8% 1270kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	NA	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	106% 138g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	102% 73.7g	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	48.7% 35.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 6.1g	g per day for Men 19-50 years
Fiber	68.4% 26g	113% 43g	38g per day for Men 19-50 years
Protein	39.6% 22g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Red Currants	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	54% 0.7mg	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	20% 80μg	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	456% 410mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Red Currants	Recommended Dietary Allowance
Calcium	15% 150mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	NA	119% 1.07mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	NA	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.86mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	21% 2.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Red Currants per 1 kg

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

• 1 kg of Raw Red And White Currants contains 24.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Red Currants:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.6 times more Potassium and 298 times more Sodium than Red Currants.
• While 1 kg of Raw Red And White Currants contains 2.2 times more Calcium and 2 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 kilogram of Frozen Roasted Potatoes with Salt has 2.3 times more Energy, 1.9 times more Carbohydrate and 1.6 times more Protein than Red Currants.
• While 1 kg of Raw Red And White Currants contains 10.7 times more Sugars and 1.7 times more Fiber than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Red Currants provide inadequate amounts of Energy