Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Breadnuts	11%	4%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Breadnuts	Recommended Dietary Allowance
Energy	20% 576kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	161% 210g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	NA	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	NA	38g per day for Men 19-50 years
Protein	18% 10g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Breadnuts	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	141% 1.83mg	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	75% 299μg	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	138% 124mg	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	NA	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	Breadnuts	Recommended Dietary Allowance
Calcium	6.8% 68mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	NA	728% 6.55mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	NA	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	NA	35% 0.81mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	158% 5366mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	90% 1352mg	9.37% 141mg	1500mg per day for Men 19-50 years
Zinc	NA	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	8.35% 309g	5.5% 204g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Breadnuts 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 Breadnuts:

• 1 lb of Raw Breadnut Tree Seeds contains 16.1 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 Frozen Roasted Potatoes with Salt vs Breadnuts:

• 1 pound of Frozen Roasted Potatoes with Salt has 9.6 times more Sodium than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 6.5 times more Calcium, 4.2 times more Iron and 2.6 times more Potassium 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 Raw Breadnut Tree Seeds contains 1.7 times more Energy, 1.8 times more Carbohydrate and 2.7 times more Protein than Frozen Roasted Potatoes with Salt.