Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Canned Low Sodium Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	43.8% 1270kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	38.3% 28g	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	19% 13.7g	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	% 13.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	68.4% 26g	13% 5g	38g per day for Men 19-50 years
Protein	39.6% 22g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	NA	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	54.6% 0.71mg	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	52.5% 210μg	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	603% 543mg	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	68% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	75.6% 0.68mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	34.3% 0.79mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.2mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Low Sodium Vegetable Juice Cocktail per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Canned Low Sodium Vegetable Juice Cocktail 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 Low Sodium Vegetable Juice Cocktail:

• 1 kg of Canned Low Sodium Vegetable Juice Cocktail contains 31.9 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 Low Sodium Vegetable Juice Cocktail:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.7 times more Iron, 2.2 times more Potassium and 5.4 times more Sodium than Canned Low Sodium Vegetable Juice Cocktail.
• While 1 kg of Canned Low Sodium Vegetable Juice Cocktail contains 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 6.7 times more Energy, 6.8 times more Carbohydrate, 5.2 times more Fiber and 2.4 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• While 1 kg of Canned Low Sodium Vegetable Juice Cocktail contains 4 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein