Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	20% 576kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	259% 337g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	1.38% 1g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	18% 10g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	255% 3.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	165% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.4% 0.23mg	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	222% 889μg	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	1.5% 0.23mg	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	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	6.8% 68mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	NA	56.4% 0.51mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	NA	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.54mg	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	386% 2699mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	NA	284% 156μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	361% 5411mg	1500mg per day for Men 19-50 years
Zinc	NA	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.35% 309g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Enriched Self-rising All-purpose White Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Enriched Self-rising All-purpose White Wheat 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 Enriched Self-rising All-purpose White Wheat Flour:

• Both Frozen Roasted Potatoes with Salt and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Enriched Self-rising All-purpose White Wheat Flour:

• 1 pound of Frozen Roasted Potatoes with Salt has 3.6 times more Potassium than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 lb of Enriched Self-rising All-purpose White Wheat Flour contains 22.5 times more Calcium, 9.3 times more Iron and 4 times more Sodium 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 Enriched Self-rising All-purpose White Wheat Flour contains 2.8 times more Energy, 2.8 times more Carbohydrate and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Fiber per one pound.