Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cooked Frozen Peas And Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Energy	43.8% 1270kcal	15.5% 450kcal	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	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	52% 37.7g	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	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	58% 22g	38g per day for Men 19-50 years
Protein	39.6% 22g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	NA	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	67% 0.87mg	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	76.7% 69mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	15% 150mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	NA	70% 0.63mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	NA	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	72% 1.66mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	NA	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	18.4% 681g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Frozen Peas And Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Cooked Frozen Peas And Onions 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 Cooked Frozen Peas And Onions:

• 1 kg of Boiled and Drained Frozen Peas And Onions contains 4.1 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 Cooked Frozen Peas And Onions:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.8 times more Potassium and 8.1 times more Sodium than Cooked Frozen Peas And Onions.
• While 1 kg of Boiled and Drained Frozen Peas And Onions contains 1.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Frozen Peas And Onions lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.8 times more Energy and 3 times more Carbohydrate than Cooked Frozen Peas And Onions.
• While 1 kg of Boiled and Drained Frozen Peas And Onions contains 5.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Peas And Onions offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Frozen Peas And Onions provide inadequate amounts of Energy