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

Macros Ratio

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

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 527kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	28.5% 37g	130g per day for Men 19-50 years
Sugars	6.8% 4.9g	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	1.97% 1.43g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.45g	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	53.5% 0.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.2% 6.75mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	14% 56.7μg	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	58.3% 52.4mg	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	2.55% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	19.3% 1.55mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	NA	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	49.6% 347mg	NA	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	70% 38.4μg	NA	55μg per day for Men 19-50 years
Sodium	6.33% 95mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	NA	11mg per day for Men 19-50 years
Water	0.14% 5.15g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Dry Mashed Potato Granules have 21.8 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 Dry Mashed Potato Granules vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Dry Mashed Potato Granules have 2.7 times more Calcium, 2.2 times more Iron and 1.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4.4 times more Sodium than Granules of Dehydrated Mashed Potatoes.
• 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 Potato Granules have 2.9 times more Energy, 3.3 times more Carbohydrate, 5 times more Sugars, 2.7 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.