Comparing Nutrients in 5 ounces Dry Mashed Potatoes Flakes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.3% 502kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	28.5% 37g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	1.9% 1.4g	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	24.6% 9.36g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	21% 12g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	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	117% 1.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.88mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	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	16.3% 65.2μg	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	128% 115mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	21.4% 1.7mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	NA	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	31.6% 221mg	NA	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	NA	11mg per day for Men 19-50 years
Water	0.25% 9.33g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Frozen Roasted Potatoes with Salt per 5 oz

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

• 5 ounces of Dry Mashed Potatoes Flakes have 47.6 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 Dry Mashed Potatoes Flakes vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Dry Mashed Potatoes Flakes have 1.8 times more Calcium, 2.4 times more Iron and 2.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.9 times more Sodium than Dehydrated Mashed Potatoes Flakes.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Mashed Potatoes Flakes have 2.8 times more Energy, 3.1 times more Carbohydrate, 4.9 times more Sugars, 2.5 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.