Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	43.8% 1270kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	155% 201g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	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	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	230% 3mg	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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	NA	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	60% 1.38mg	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	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	27.3% 3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin:

• 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 7.6 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 Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.6 times more Iron and 74.5 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• Both Frozen Roasted Potatoes with Salt and Boiled Potato Flesh, Cooked In Skin contain similar levels of Potassium per one kilogram.
• Both Frozen Roasted Potatoes with Salt as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.5 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Fiber than Boiled Potato Flesh, Cooked In Skin.
• Both Frozen Roasted Potatoes with Salt and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Protein per one kilogram.