Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Tempeh	Recommended Dietary Allowance
Energy	20% 576kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	53.2% 51.6g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	NA	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	17% 12.2g	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	44% 16.8g	38g per day for Men 19-50 years
Protein	18% 10g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	125% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	69.4% 0.9mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	26.5% 0.64μg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Tempeh	Recommended Dietary Allowance
Calcium	6.8% 68mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	NA	272% 2.45mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	NA	83% 349mg	420mg per day for Men 19-50 years
Manganese	NA	253% 5.83mg	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	164% 1148mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	NA	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	8.35% 309g	7.3% 270g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has 21.3 times more Sodium than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 6.4 times more Calcium and 4.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Tempeh contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 3.4 times more Carbohydrate than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 1.5 times more Energy, 6.3 times more Fat, 20.4 times more Saturated Fat, 3.9 times more Sugars, 1.4 times more Fiber and 9 times more Protein than Frozen Roasted Potatoes with Salt.