Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	43.8% 1270kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.25% 0.4g	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	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	31% 40.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	47.4% 18g	38g per day for Men 19-50 years
Protein	39.6% 22g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	249% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	290% 14.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.3% 0.42mg	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	50% 200μg	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	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	15% 150mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	323% 2.9mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	NA	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	20.4% 0.47mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	116% 3960mg	3400mg per day for Men 19-50 years
Selenium	NA	253% 139μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	NA	52% 5.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Stir-Fried White Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Stir-Fried White Mushrooms 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 Stir-Fried White Mushrooms:

• Both Frozen Roasted Potatoes with Salt and Stir-Fried White Mushrooms have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Stir-Fried White Mushrooms:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2 times more Iron and 24.8 times more Sodium than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried White Mushrooms contain similar levels of Potassium per one kilogram.
• Both Frozen Roasted Potatoes with Salt as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 4.9 times more Energy, 6.5 times more Carbohydrate and 1.4 times more Fiber than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Stir-Fried White Mushrooms provide inadequate amounts of Energy