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

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Baked Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	14.5% 422kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	91% 119g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	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	2.13% 1.54g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	31.8% 127μg	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	48.4% 43.5mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	61.2% 4.9mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	NA	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	45.4% 318mg	NA	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	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: Baked Potatoes VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potatoes 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 Baked Potatoes vs Frozen Roasted Potatoes with Salt:

• 1 pound of Baked Potatoes has 5.6 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 Baked Potatoes vs Frozen Roasted Potatoes with Salt:

• 1 pound of Baked Potatoes has 2.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 29.8 times more Sodium than Whole Baked Potatoes.
• Both Baked Potatoes and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one pound.
• Both Whole Baked Potatoes as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Roasted Potatoes with Salt contains 1.4 times more Energy than Whole Baked Potatoes.
• Both Baked Potatoes and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.