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

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Baked Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.55% 132kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	9.92% 39.7μg	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	15% 13.6mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	19% 1.53mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	14% 99mg	NA	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	NA	11mg per day for Men 19-50 years
Water	2.87% 106g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Baked Potatoes have 5.6 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 Baked Potatoes vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Baked Potatoes have 2.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 29.8 times more Sodium than Whole Baked Potatoes.
• Both Baked Potatoes and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per five ounces.
• Both Whole Baked Potatoes as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Energy than Whole Baked Potatoes.
• Both Baked Potatoes and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.