Comparing Nutrients in 5 ounces Prepared With Water Powder Cocoa Mix VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder Cocoa Mix	7%	9%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.7% 78kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	17.7% 12.8g	1.35% 0.98g	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	1.87% 0.71g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.72% 0.11mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	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	0.35% 1.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	NA	0.9mg per day for Men 19-50 years
Fluoride	2.18% 87μg	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	3% 0.24mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	NA	420mg per day for Men 19-50 years
Manganese	2.3% 0.052mg	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	8.7% 61mg	NA	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	NA	11mg per day for Men 19-50 years
Water	3.3% 122g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared With Water Powder Cocoa Mix VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Prepared With Water Powder Cocoa Mix versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Prepared With Water Powder Cocoa Mix vs Frozen Roasted Potatoes with Salt:

• Both Prepared With Water Powder Cocoa Mix and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Prepared With Water Powder Cocoa Mix as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Prepared With Water Powder Cocoa Mix vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Prepared With Water Powder Cocoa Mix have 1.4 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.9 times more Iron, 4.5 times more Potassium and 4.1 times more Sodium than Prepared With Water Powder Cocoa Mix.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prepared With Water Powder Cocoa Mix have 13.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Energy, 2.3 times more Carbohydrate, 5.2 times more Fiber and 2.4 times more Protein than Prepared With Water Powder Cocoa Mix.
• 5 ounces of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Fiber and Protein