Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raw Dried Figs	Recommended Dietary Allowance
Energy	43.8% 1270kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	4.5% 1.44g	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	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	491% 639g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	661% 479g	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	316% 229g	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	% 248g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	258% 98g	38g per day for Men 19-50 years
Protein	39.6% 22g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	81.5% 1.06mg	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	22.5% 90μg	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	13.3% 12mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Raw Dried Figs	Recommended Dietary Allowance
Calcium	15% 150mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	NA	319% 2.87mg	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	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	NA	162% 680mg	420mg per day for Men 19-50 years
Manganese	NA	222% 5.1mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	NA	50% 5.5mg	11mg per day for Men 19-50 years
Water	18.4% 681g	8.12% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Raw Dried Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Raw Dried Figs 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 Raw Dried Figs:

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

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Raw Dried Figs:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 29.8 times more Sodium than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 10.8 times more Calcium, 4.1 times more Iron and 1.5 times more Potassium 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 Raw Dried Figs contains 2 times more Energy, 2.4 times more Carbohydrate, 69.4 times more Sugars, 3.8 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.