Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	20% 576kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	45.5% 7.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	268% 349g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	4% 2.9g	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	87% 33g	38g per day for Men 19-50 years
Protein	18% 10g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	129% 1.68mg	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	28.3% 113μg	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	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	6.8% 68mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	NA	116% 1.04mg	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	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	NA	100% 422mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	176% 1234mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	NA	127% 70μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	NA	71.3% 7.85mg	11mg per day for Men 19-50 years
Water	8.35% 309g	1.34% 49.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Whole Yellow Corn Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Whole Yellow Corn Flour 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 Whole Yellow Corn Flour:

• Both Frozen Roasted Potatoes with Salt and Whole-grain Yellow Corn Flour have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Whole Yellow Corn Flour:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.4 times more Potassium and 59.6 times more Sodium than Whole Yellow Corn Flour.
• While 1 lb of Whole-grain Yellow Corn Flour contains 4.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Whole-grain Yellow Corn Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Whole-grain Yellow Corn Flour contains 2.8 times more Energy, 2.1 times more Fat, 2.9 times more Carbohydrate, 2.8 times more Fiber and 3.1 times more Protein than Frozen Roasted Potatoes with Salt.