Comparing Nutrients in 1 kilogram Seeded Raisins VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Seeded Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	102% 2960kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	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	179% 68g	68.4% 26g	38g per day for Men 19-50 years
Protein	45% 25g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	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	93% 1.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	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	7.5% 30μg	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	60% 54mg	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	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

	Seeded Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	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	324% 26mg	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	116% 2.67mg	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	107% 750mg	NA	700mg per day for Men 19-50 years
Potassium	243% 8250mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	NA	11mg per day for Men 19-50 years
Water	4.48% 166g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Seeded Raisins 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 Seeded Raisins vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Seeded Raisins has 3.2 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 Seeded Raisins vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Seeded Raisins has 1.9 times more Calcium, 5.2 times more Iron and 1.8 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 10.6 times more Sodium than Seeded Raisins.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seeded Raisins has 2.3 times more Energy, 3 times more Carbohydrate and 2.6 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Seeded Raisins and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.