Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Cooked Yam, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	20% 576kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	96% 125g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	3.07% 2.22g	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	18% 10g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	NA	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	79.6% 1.03mg	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	18% 72.6μg	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	61% 55mg	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	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Yam, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	6.8% 68mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	NA	76.6% 0.69mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	NA	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.7mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	89.4% 3039mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	NA	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Yam, Boiled, Drained, Or Baked per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Cooked Yam, Boiled, Drained, Or Baked 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 Yam, Boiled, Drained, Or Baked:

• 1 lb of Cooked Yam, Boiled, Drained, Or Baked no Salt contains 7.1 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 Cooked Yam, Boiled, Drained, Or Baked:

• 1 pound of Frozen Roasted Potatoes with Salt has 37.3 times more Sodium than Cooked Yam, Boiled, Drained, Or Baked.
• While 1 lb of Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Yam, Boiled, Drained, Or Baked contain similar levels of Iron per one pound.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.5 times more Protein than Cooked Yam, Boiled, Drained, Or Baked.
• While 1 lb of Cooked Yam, Boiled, Drained, Or Baked no Salt contains 1.5 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Yam, Boiled, Drained, Or Baked offer comparable quantities of Energy and Carbohydrate per one pound.