Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	43.8% 1270kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	NA	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	NA	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	616% 801g	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	NA	38g per day for Men 19-50 years
Protein	39.6% 22g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	105% 1.37mg	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	50% 200μg	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	NA	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	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	15% 150mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	NA	474% 4.27mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	NA	326% 1370mg	420mg per day for Men 19-50 years
Manganese	NA	2270% 52.2mg	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	529% 3700mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	NA	364% 200μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	230% 25.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Snacks, rice cakes, brown rice, multigrain, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted 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 Snacks, rice cakes, brown rice, multigrain, unsalted:

• Both Frozen Roasted Potatoes with Salt and Snacks, rice cakes, brown rice, multigrain, unsalted have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.5 times more Potassium and 74.5 times more Sodium than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted contains 1.4 times more Calcium and 3.9 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 Snacks, rice cakes, brown rice, multigrain, unsalted contains 3 times more Energy, 1.9 times more Fat, 3.1 times more Carbohydrate and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.