Comparing Nutrients in 1 pound Dry Mashed Potato Granules VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	58% 1687kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 388g	91% 119g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	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	6.3% 4.6g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 4.63g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	171% 2.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	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	45.4% 181μg	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	186% 168mg	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	8.16% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	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	62% 4.94mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	NA	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	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	159% 1111mg	NA	700mg per day for Men 19-50 years
Potassium	94% 3189mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	NA	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	NA	11mg per day for Men 19-50 years
Water	0.45% 16.5g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Frozen Roasted Potatoes with Salt per 1 lb

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

• 1 pound of Dry Mashed Potato Granules has 21.8 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 Dry Mashed Potato Granules vs Frozen Roasted Potatoes with Salt:

• 1 pound of Dry Mashed Potato Granules has 2.7 times more Calcium, 2.2 times more Iron and 1.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 4.4 times more Sodium than Granules of Dehydrated Mashed Potatoes.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Mashed Potato Granules has 2.9 times more Energy, 3.3 times more Carbohydrate, 5 times more Sugars, 2.7 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.