Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Medium Rye flour	Recommended Dietary Allowance
Energy	43.8% 1270kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	NA	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	NA	35% 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	580% 754g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	15% 11g	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	1.66% 1.2g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 9g	g per day for Men 19-50 years
Fiber	68.4% 26g	311% 118g	38g per day for Men 19-50 years
Protein	39.6% 22g	194% 109g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	239% 2.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	206% 2.68mg	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	85% 340μg	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	95% 14.3mg	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	Medium Rye flour	Recommended Dietary Allowance
Calcium	15% 150mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	368% 3.3mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	NA	150% 630mg	420mg per day for Men 19-50 years
Manganese	NA	1049% 24mg	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	321% 2250mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	NA	262% 144μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	197% 21.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Medium Rye flour per 1 kg

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

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

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Medium Rye flour:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.2 times more Potassium and 149 times more Sodium than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 1.6 times more Calcium and 5.1 times more Iron 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 Medium Rye flour contains 2.7 times more Energy, 2.9 times more Carbohydrate, 4.5 times more Fiber and 4.9 times more Protein than Frozen Roasted Potatoes with Salt.