Comparing Nutrients in 1 pound Olive Oil VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Olive Oil	0%	100%	0%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Olive Oil	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	138% 4010kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	468% 454g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	196% 62.6g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	216% 3.45g	NA	1.6g per day for Men 19-50 years
Omega 6	260% 44.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	91% 119g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	31% 11.8g	38g per day for Men 19-50 years
Protein	0% 0g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Olive 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% 0mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	434% 65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	228% 273μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive Oil	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	31.8% 2.54mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	NA	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	NA	700mg per day for Men 19-50 years
Potassium	0.13% 4.54mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	NA	11mg per day for Men 19-50 years
Water	0% 0g	8.35% 309g	3700g per day for Men 19-50 years

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

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Salad or Cooking Olive Oil.

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

• Frozen Roasted Potatoes with Salt contain 15 times more Calcium, 450 times more Potassium, 149 times more Sodium and more Water than Salad or Cooking Olive Oil.
• Both Salad or Cooking Olive Oil and Frozen Roasted Potatoes with Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Salad or Cooking Olive Oil has 7 times more Energy, 55.2 times more Fat and 82.7 times more Saturated Fat than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain more Carbohydrate, more Fiber and more Protein than Salad or Cooking Olive Oil.
• Both Salad or Cooking Olive Oil as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.