Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Energy	43.8% 1270kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	NA	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	NA	64.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	554% 720g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	5.66% 4.1g	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	0.69% 0.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	282% 107g	38g per day for Men 19-50 years
Protein	39.6% 22g	236% 132g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	418% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	313% 4.07mg	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	110% 440μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	15% 150mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	456% 4.1mg	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	450% 36mg	8mg per day for Men 19-50 years
Magnesium	NA	326% 1370mg	420mg per day for Men 19-50 years
Manganese	NA	1768% 40.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1300% 585μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	510% 3570mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	NA	1124% 618μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	236% 26mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Whole Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Whole Wheat Flour 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 Whole Wheat Flour:

• Both Frozen Roasted Potatoes with Salt and Whole-grain Wheat Flour have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Whole Wheat Flour:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.2 times more Potassium and 149 times more Sodium than Whole Wheat Flour.
• While 1 kg of Whole-grain Wheat Flour contains 2.3 times more Calcium and 7.2 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 Whole-grain Wheat Flour contains 2.7 times more Energy, 1.4 times more Fat, 2.8 times more Carbohydrate, 4.1 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.