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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Red Lentils	26%	5%	69%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Red Lentils	Recommended Dietary Allowance
Energy	43.8% 1270kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	NA	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	485% 631g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	284% 108g	38g per day for Men 19-50 years
Protein	39.6% 22g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Red Lentils	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	310% 4.03mg	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	510% 2040μg	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	19% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Red Lentils	Recommended Dietary Allowance
Calcium	15% 150mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	NA	1448% 13mg	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	924% 74mg	8mg per day for Men 19-50 years
Magnesium	NA	140% 590mg	420mg per day for Men 19-50 years
Manganese	NA	746% 17mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	NA	327% 36mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.1% 78.2g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 42.6 times more Sodium than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 3.2 times more Calcium, 14.8 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 Pink Or Red Lentils contains 2.8 times more Energy, 2.4 times more Carbohydrate, 4.2 times more Fiber and 10.8 times more Protein than Frozen Roasted Potatoes with Salt.