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

Macros Ratio

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

Macro Nutrients

	Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12% 349kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	91% 119g	130g per day for Men 19-50 years
Sugars	5.13% 3.7g	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	1.63% 1.18g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	31% 11.8g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Potatoes	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	30.6% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	17% 68μg	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	99% 89.4mg	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	0.3% 0.045mg	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

	Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	46% 3.67mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	NA	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	37% 259mg	NA	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	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	1.8% 27.2mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	NA	11mg per day for Men 19-50 years
Water	9.7% 359g	8.35% 309g	3700g per day for Men 19-50 years

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

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

• 1 pound of Potatoes has 11.6 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 Potatoes vs Frozen Roasted Potatoes with Salt:

• 1 pound of Potatoes has 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 49.7 times more Sodium than Raw Whole Potatoes.
• Both Potatoes and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one pound.
• Both Raw Whole 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 1.6 times more Energy and 1.5 times more Carbohydrate than Raw Whole Potatoes.
• Both Potatoes and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one pound.