Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	20% 576kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	155% 201g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	29.8% 21.6g	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	116% 44g	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	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.7% 0.19mg	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	108% 431μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	53% 1.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	2.5% 2.27mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	6.8% 68mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	NA	166% 1.5mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	NA	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	77% 1.77mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	179% 98μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	NA	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	8.35% 309g	5.26% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS White Reduced-calorie Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of White Reduced-calorie 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 White Reduced-calorie Bread:

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

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs White Reduced-calorie Bread:

• 1 pound of Frozen Roasted Potatoes with Salt has 5.9 times more Potassium than White Reduced-calorie Bread.
• While 1 lb of White Reduced-calorie Bread contains 6.3 times more Calcium, 6.4 times more Iron and 1.6 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 White Reduced-calorie Bread contains 1.6 times more Energy, 1.4 times more Fat, 1.7 times more Carbohydrate, 6.9 times more Sugars, 3.7 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.