Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	6.2% 180kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	38% 12g	32g per day for Men 19-50 years
Omega 3	NA	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	7.85% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	84.4% 110g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	136% 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	9.7% 3.7g	15% 5.67g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.7% 0.048mg	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	NA	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	106% 0.95mg	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	8.86% 0.71mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	NA	32% 135mg	420mg per day for Men 19-50 years
Manganese	NA	27.7% 0.64mg	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	NA	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	NA	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.061% 2.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Baking Chocolate Mexican Squares per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Baking Chocolate Mexican Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Baking Chocolate Mexican Squares:

• Both Frozen Roasted Potatoes with Salt and Baking chocolate, mexican, squares have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Baking Chocolate Mexican Squares:

• 5 ounces of Frozen Roasted Potatoes with Salt have 99.3 times more Sodium than Baking Chocolate Mexican Squares.
• While 5 oz of Baking chocolate, mexican, squares contain 2.3 times more Calcium and 4.4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Baking Chocolate Mexican Squares contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baking chocolate, mexican, squares contain 3.4 times more Energy, 8.6 times more Fat, 51.5 times more Saturated Fat, 3 times more Carbohydrate, 100.6 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.