Comparing Nutrients in 5 ounces Cake, yellow, light, dry mix VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cake, yellow, light, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19.7% 573kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	4.85% 1.84g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	12% 6.66g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	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	27% 108μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.5% 0.16μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	23.2% 1.86mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	65.6% 459mg	NA	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	NA	55μg per day for Men 19-50 years
Sodium	57% 856mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	NA	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cake, yellow, light, dry mix vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Cake, yellow, light, dry mix.

Comparing minerals per 5 ounces for Cake, yellow, light, dry mix vs Frozen Roasted Potatoes with Salt:

• Cake, yellow, light, dry mix has 10.3 times more Calcium, 2.6 times more Iron and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 6.9 times more Potassium and 22 times more Water than Cake, yellow, light, dry mix.

Comparison of macro-nutrients per 5 ounces:

• Cake, yellow, light, dry mix has 3.2 times more Energy, 3 times more Fat, 8.2 times more Saturated Fat, 3.2 times more Carbohydrate and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2 times more Fiber than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.