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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rye	Recommended Dietary Allowance
Energy	43.8% 1270kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	NA	38.8% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	584% 759g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	13.5% 9.8g	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	1.5% 1.1g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	68.4% 26g	397% 151g	38g per day for Men 19-50 years
Protein	39.6% 22g	185% 103g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rye	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	226% 2.94mg	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	95% 380μg	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	56.7% 8.5mg	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	Rye	Recommended Dietary Allowance
Calcium	15% 150mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	408% 3.67mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	NA	262% 1100mg	420mg per day for Men 19-50 years
Manganese	NA	1120% 25.8mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	NA	253% 139μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	241% 26.5mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.86% 106g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 149 times more Sodium than Rye.
• While 1 kg of Rye grain contains 1.6 times more Calcium and 5.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rye contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rye grain contains 2.7 times more Energy, 2.9 times more Carbohydrate, 5.8 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.