Comparing Nutrients in 1 pound Bananas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Bananas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	14% 404kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	91% 119g	130g per day for Men 19-50 years
Sugars	76.5% 55.5g	4.3% 3.13g	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	30.3% 22g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Bananas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	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	44% 39.5mg	8.57% 7.7mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	14.7% 1.18mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	NA	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	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	14.3% 100mg	NA	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	NA	11mg per day for Men 19-50 years
Water	9.2% 340g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Bananas vs Frozen Roasted Potatoes with Salt:

• 1 pound of Bananas has 5.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Bananas vs Frozen Roasted Potatoes with Salt:

• 1 lb of Frozen Roasted Potatoes with Salt contains 1.9 times more Iron, 1.3 times more Potassium and 298 times more Sodium than Raw Bananas.
• Both Raw Bananas as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bananas has 17.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.4 times more Energy and 2 times more Protein than Raw Bananas.
• Both Bananas and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Bananas provide inadequate amounts of Protein