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

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rye	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	53% 1533kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	7.62% 7.4g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	NA	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	91% 119g	130g per day for Men 19-50 years
Sugars	6.13% 4.45g	4.3% 3.13g	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	0.69% 0.5g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 3.22g	NA	g per day for Men 19-50 years
Fiber	180% 68.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	83.8% 47g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Rye	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	NA	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	43% 172μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.7% 3.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	NA	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	149% 12mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	NA	420mg per day for Men 19-50 years
Manganese	508% 11.7mg	NA	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	215% 1506mg	NA	700mg per day for Men 19-50 years
Potassium	68% 2313mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	NA	11mg per day for Men 19-50 years
Water	1.3% 48g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Rye versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rye vs Frozen Roasted Potatoes with Salt:

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

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

• 1 pound of Rye has 1.6 times more Calcium and 5.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 149 times more Sodium than Rye grain.
• Both Rye and Frozen Roasted Potatoes with Salt 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 Rye has 2.7 times more Energy, 2.9 times more Carbohydrate, 5.8 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.