Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	43.8% 1270kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	178% 232g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	75% 54.5g	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	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	44.7% 17g	38g per day for Men 19-50 years
Protein	39.6% 22g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	NA	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	27.5% 110μg	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	57.8% 52mg	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	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	15% 150mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	NA	309% 2.78mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	NA	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	430% 9.9mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	NA	19% 2.1mg	11mg per day for Men 19-50 years
Water	18.4% 681g	20% 739g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Mashed Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Canned Mashed Sweet Potato 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 Canned Mashed Sweet Potato:

• 1 kg of Canned Mashed Sweet Potato contains 3.1 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 Canned Mashed Sweet Potato:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.1 times more Potassium and 4 times more Sodium than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 2 times more Calcium and 2.7 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 kilogram of Frozen Roasted Potatoes with Salt has 1.3 times more Energy and 1.5 times more Fiber than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 7.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Mashed Sweet Potato offer comparable quantities of Carbohydrate and Protein per one kilogram.