Comparing Nutrients in 1 kilogram Puddings, banana, dry mix, instant, with added oil VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Puddings, banana, dry mix, instant, with added oil	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	133% 3860kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	117% 20g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	685% 890g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	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	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	0% 0g	68.4% 26g	38g per day for Men 19-50 years
Protein	0% 0g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant, with added oil	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.13% 0.02mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	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	0% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant, with added oil	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	NA	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	15% 1.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	NA	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	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	1149% 8040mg	NA	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	999% 14990mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	NA	11mg per day for Men 19-50 years
Water	0.76% 28g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, banana, dry mix, instant, with added oil VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, banana, dry mix, instant, with added oil 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 Puddings, banana, dry mix, instant, with added oil vs Frozen Roasted Potatoes with Salt:

• Both Puddings, banana, dry mix, instant, with added oil and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Puddings, banana, dry mix, instant, with added oil as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Puddings, banana, dry mix, instant, with added oil vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Puddings, banana, dry mix, instant, with added oil has 5 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.2 times more Iron and 30 times more Potassium than Puddings, banana, dry mix, instant, with added oil.
• 1 kilogram of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Iron and Potassium
• Both Puddings, banana, dry mix, instant, with added oil as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, banana, dry mix, instant, with added oil has 3 times more Energy, 2.4 times more Fat, 4.7 times more Saturated Fat and 3.4 times more Carbohydrate than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• 1 kilogram of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein