Comparing Nutrients in 1 kilogram Baked Russet Potatoes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Baked Russet Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	32.8% 950kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	201% 262g	130g per day for Men 19-50 years
Sugars	15% 11g	9.5% 6.9g	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	4.4% 3.2g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	68.4% 26g	38g per day for Men 19-50 years
Protein	47% 26.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.54mg	NA	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	65% 260μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	92% 83mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	NA	0.9mg per day for Men 19-50 years
Fluoride	11.3% 452μg	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	134% 10.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	NA	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	NA	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	101% 710mg	NA	700mg per day for Men 19-50 years
Potassium	162% 5500mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	NA	11mg per day for Men 19-50 years
Water	20% 745g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Russet Potatoes VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Russet Potatoes versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Russet Potatoes vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Baked Russet Potatoes has 4.9 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 Baked Russet Potatoes vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Baked Russet Potatoes has 2.1 times more Iron and 1.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 21.3 times more Sodium than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.