Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Canned Tangerines packed in Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	73.6% 96g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	122% 88.7g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	39.6% 22g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	NA	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.3% 0.42mg	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	12.5% 50μg	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	380% 342mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	15% 150mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	NA	36.7% 0.33mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	NA	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	18.4% 681g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Tangerines packed in Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Canned Tangerines packed in Juice 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 Tangerines packed in Juice:

• 1 kg of Canned Tangerines packed in Juice contains 20.1 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 Tangerines packed in Juice:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.9 times more Iron, 3.4 times more Potassium and 59.6 times more Sodium than Canned Tangerines packed in Juice.
• While 1 kg of Canned Tangerines packed in Juice contains 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Canned Tangerines packed in Juice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.4 times more Energy, 2.7 times more Carbohydrate, 3.7 times more Fiber and 3.6 times more Protein than Canned Tangerines packed in Juice.
• While 1 kg of Canned Tangerines packed in Juice contains 12.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Canned Tangerines packed in Juice provide inadequate amounts of Energy, Fiber and Protein