Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Onion Powder	11%	3%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Onion Powder	Recommended Dietary Allowance
Energy	43.8% 1270kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	609% 791g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	91% 66.3g	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	23% 16.7g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 38.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	400% 152g	38g per day for Men 19-50 years
Protein	39.6% 22g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Onion Powder	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	381% 4.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	552% 7.18mg	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	160% 640μg	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	260% 234mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Onion Powder	Recommended Dietary Allowance
Calcium	15% 150mg	384% 3840mg	1000mg per day for Men 19-50 years
Copper	NA	656% 5.9mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	NA	269% 1130mg	420mg per day for Men 19-50 years
Manganese	NA	565% 13mg	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	460% 3220mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	290% 9850mg	3400mg per day for Men 19-50 years
Selenium	NA	260% 143μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	NA	368% 40.5mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.46% 54g	3700g per day for Men 19-50 years

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

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

• 1 kg of Onion Powder Spices contains 13.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 4.1 times more Sodium than Onion Powder.
• While 1 kg of Onion Powder Spices contains 25.6 times more Calcium, 7.8 times more Iron and 2.2 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 Onion Powder Spices contains 2.7 times more Energy, 3 times more Carbohydrate, 9.6 times more Sugars, 5.8 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.