Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Soft White Wheat	Recommended Dietary Allowance
Energy	43.8% 1270kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	NA	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	580% 754g	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	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	334% 127g	38g per day for Men 19-50 years
Protein	39.6% 22g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	291% 3.78mg	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	103% 410μg	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	67.3% 10mg	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	Soft White Wheat	Recommended Dietary Allowance
Calcium	15% 150mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	473% 4.26mg	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	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	NA	214% 900mg	420mg per day for Men 19-50 years
Manganese	NA	1481% 34mg	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	574% 4020mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	315% 34.6mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Soft White Wheat per 1 kg

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

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

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Soft White Wheat:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 149 times more Sodium than Soft White Wheat.
• While 1 kg of Soft White Wheat contains 2.3 times more Calcium and 10.7 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Soft White Wheat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Soft White Wheat contains 2.7 times more Energy, 2.9 times more Carbohydrate, 4.9 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.