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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Pumpernickel Bread	Recommended Dietary Allowance
Energy	20% 576kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	166% 215g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	3.3% 2.4g	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	31% 11.8g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	18% 10g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44% 0.57mg	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	NA	105% 422μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	6.8% 68mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	NA	145% 1.3mg	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	28.3% 2.27mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	NA	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	NA	257% 5.9mg	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	NA	115% 807mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	NA	61% 6.7mg	11mg per day for Men 19-50 years
Water	8.35% 309g	4.65% 172g	3700g per day for Men 19-50 years

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

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

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

• Both Frozen Roasted Potatoes with Salt and Pumpernickel Bread have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Pumpernickel Bread have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Frozen Roasted Potatoes with Salt has 2.2 times more Potassium than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 4.5 times more Calcium, 5.7 times more Iron and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pumpernickel Bread contains 2 times more Energy, 1.7 times more Fat, 1.8 times more Carbohydrate, 2.5 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.