Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Microwaved Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Microwaved Potatoes with Salt	9%	1%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Microwaved Potatoes with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	36.2% 1050kcal	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	186% 242g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	39.6% 22g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Microwaved Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	265% 3.44mg	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	30% 120μg	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	168% 151mg	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	Microwaved Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	NA	371% 3.34mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	NA	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	127% 2.92mg	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	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	NA	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	18.4% 681g	19.5% 720g	3700g per day for Men 19-50 years

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

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

• 1 kg of Whole Microwaved Potatoes with Salt contains 8.9 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 Microwaved Potatoes with Salt:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.2 times more Sodium than Microwaved Potatoes with Salt.
• While 1 kg of Whole Microwaved Potatoes with Salt contains 2.5 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Microwaved Potatoes with Salt contain similar levels of Potassium per one kilogram.
• Both Frozen Roasted Potatoes with Salt as well as Whole Microwaved Potatoes with 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 1.2 times more Energy than Microwaved Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Microwaved Potatoes with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.