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

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Kumquats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.47% 101kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	24.2% 9.2g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.76% 2.66g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	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	6.02% 24μg	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	69% 62.2mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.8% 88mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	15.2% 1.2mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	NA	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	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	3.85% 27mg	NA	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	NA	11mg per day for Men 19-50 years
Water	3.1% 115g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Kumquats have 25.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 5 ounces of Kumquats have 4.1 times more Calcium and 1.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Potassium and 29.8 times more Sodium than Raw Kumquats.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Kumquats have 13.6 times more Sugars and 2.5 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Energy and 1.6 times more Carbohydrate than Raw Kumquats.
• Both Kumquats and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per five ounces.