Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dark Rye Flour	Recommended Dietary Allowance
Energy	43.8% 1270kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	NA	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	528% 686g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	32% 23g	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	3.17% 2.3g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	68.4% 26g	626% 238g	38g per day for Men 19-50 years
Protein	39.6% 22g	284% 159g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	341% 4.43mg	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	82.5% 330μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dark Rye Flour	Recommended Dietary Allowance
Calcium	15% 150mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	NA	622% 5.6mg	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	621% 49.7mg	8mg per day for Men 19-50 years
Magnesium	NA	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	2636% 60.6mg	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	713% 4990mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	211% 7170mg	3400mg per day for Men 19-50 years
Selenium	NA	327% 180μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	458% 50.4mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Dark Rye Flour per 1 kg

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

• Both Frozen Roasted Potatoes with Salt and Dark Rye Flour have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Dark Rye Flour have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Dark Rye Flour:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 149 times more Sodium than Dark Rye Flour.
• While 1 kg of Dark Rye Flour contains 2.5 times more Calcium, 9.9 times more Iron and 1.6 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 Dark Rye Flour contains 2.6 times more Energy, 2.6 times more Carbohydrate, 3.3 times more Sugars, 9.2 times more Fiber and 7.2 times more Protein than Frozen Roasted Potatoes with Salt.