Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	20% 576kcal	80.6% 2336kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	149% 47.6g	32g per day for Men 19-50 years
Omega 3	NA	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	NA	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	260% 337g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	265% 192g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 192g	g per day for Men 19-50 years
Fiber	31% 11.8g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	NA	0% 0mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	NA	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	NA	3.75% 0.086mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	NA	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cookies, gluten-free, lemon wafer per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Cookies, gluten-free, lemon wafer 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 Cookies, gluten-free, lemon wafer:

• Both Frozen Roasted Potatoes with Salt and Cookies, gluten-free, lemon wafer have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Cookies, gluten-free, lemon wafer:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.8 times more Iron, 12.5 times more Potassium and 2.7 times more Sodium than Cookies, gluten-free, lemon wafer.
• 1 pound of Cookies, gluten-free, lemon wafer lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 4.1 times more Energy, 13.4 times more Fat, 62.9 times more Saturated Fat, 2.8 times more Carbohydrate and 61.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 pound of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein