Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.13% 0.021g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	17.7% 12.8g	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	1.87% 0.71g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.72% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.74% 0.023mg	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	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	2.95% 0.071μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	NA	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.18% 87μg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	NA	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	2.3% 0.052mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	NA	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Prepared With Water Powder Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Prepared With Water Powder Cocoa Mix 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 Prepared With Water Powder Cocoa Mix:

• Both Frozen Roasted Potatoes with Salt and Prepared With Water Powder Cocoa Mix have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Prepared With Water Powder Cocoa Mix:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.9 times more Iron, 4.5 times more Potassium and 4.1 times more Sodium than Prepared With Water Powder Cocoa Mix.
• While 5 oz of Prepared With Water Powder Cocoa Mix contain 1.4 times more Calcium and 1.3 times more Water 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 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Energy, 2.3 times more Carbohydrate, 5.2 times more Fiber and 2.4 times more Protein than Prepared With Water Powder Cocoa Mix.
• While 5 oz of Prepared With Water Powder Cocoa Mix contain 13.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• 5 ounces of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Fiber and Protein