Comparing Nutrients in 5 ounces Cornmeal VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cornmeal	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.7% 513kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.25% 5.1g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	27.2% 10.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	8.86% 35.4μg	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	2.68% 2.4mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	61% 4.9mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	NA	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	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	49% 342mg	NA	700mg per day for Men 19-50 years
Potassium	12% 407mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	NA	11mg per day for Men 19-50 years
Water	0.39% 14.5g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cornmeal 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 Cornmeal vs Frozen Roasted Potatoes with Salt:

• Both Whole-grain Yellow Cornmeal and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Whole-grain Yellow Cornmeal as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cornmeal vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cornmeal have 6.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 8.5 times more Sodium than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cornmeal have 2.9 times more Energy, 2 times more Fat, 2.9 times more Carbohydrate, 2.8 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.