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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Flaxseed	13%	67%	20%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Energy	43.8% 1270kcal	184% 5340kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	435% 422g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	NA	14258% 228g	1.6g per day for Men 19-50 years
Omega 6	NA	347% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	222% 289g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	21.4% 15.5g	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	0% 0g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	718% 273g	38g per day for Men 19-50 years
Protein	39.6% 22g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1370% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	364% 4.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1127% 338μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	218% 870μg	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	6.67% 6mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	15% 150mg	255% 2550mg	1000mg per day for Men 19-50 years
Copper	NA	1356% 12mg	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	716% 57.3mg	8mg per day for Men 19-50 years
Magnesium	NA	933% 3920mg	420mg per day for Men 19-50 years
Manganese	NA	1079% 25mg	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	917% 6420mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	239% 8130mg	3400mg per day for Men 19-50 years
Selenium	NA	462% 254μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	NA	395% 43.4mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.9% 69.6g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 9.9 times more Sodium than Flaxseed.
• While 1 kg of Flaxseed contains 17 times more Calcium, 11.5 times more Iron and 1.8 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 Flaxseed contains 4.2 times more Energy, 23.3 times more Fat, 21.9 times more Saturated Fat, 2.2 times more Sugars, 10.5 times more Fiber and 8.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Flaxseed offer comparable quantities of Carbohydrate per one kilogram.