Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Barley flour	12%	4%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Barley flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	5.8% 0.99g	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	81.3% 106g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.56% 1.13g	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	37.7% 14.3g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Barley flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40.7% 12.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	2.83% 11.3μg	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% 0mg	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	5.4% 0.81mg	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	Barley flour	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	NA	54% 0.49mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	NA	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	63.7% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	181% 81.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	60% 420mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Barley flour 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 Barley flour:

• Both Frozen Roasted Potatoes with Salt and Barley flour or meal have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Barley flour or meal have insufficient amounts of Vitamin C in five ounces.

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Potassium and 74.5 times more Sodium than Barley flour.
• While 5 oz of Barley flour or meal contain 2.1 times more Calcium and 5.4 times more Iron than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Barley flour or meal contain 2.7 times more Energy, 2.8 times more Carbohydrate, 3.9 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.