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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Flaxseed	13%	67%	20%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Energy	20% 576kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	NA	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 26.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	101% 131g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	9.7% 7.03g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	31% 11.8g	326% 124g	38g per day for Men 19-50 years
Protein	18% 10g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	6.8% 68mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	NA	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	NA	423% 1778mg	420mg per day for Men 19-50 years
Manganese	NA	489% 11.3mg	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	416% 2912mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	NA	209% 115μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	NA	179% 19.7mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.85% 31.6g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has 9.9 times more Sodium than Flaxseed.
• While 1 lb of Flaxseed contains 17 times more Calcium, 11.5 times more Iron and 1.8 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 Flaxseed contains 4.2 times more Energy, 23.3 times more Fat, 21.9 times more Saturated Fat, 2.2 times more Sugars, 10.5 times more Fiber and 8.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Flaxseed offer comparable quantities of Carbohydrate per one pound.