Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	NA	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	6.5% 1.1g	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	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	7% 5.1g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.5% 0.14mg	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	49.6% 198μg	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	0.31% 0.28mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	NA	23.6% 0.21mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	NA	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	NA	35.3% 0.81mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	NA	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	68% 1021mg	1500mg per day for Men 19-50 years
Zinc	NA	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.79% 29.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Toasted French or Vienna Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Toasted French or Vienna Bread 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 Toasted French or Vienna Bread:

• Both Frozen Roasted Potatoes with Salt and Toasted French or Vienna Sourdough Bread have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Toasted French or Vienna Bread:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.2 times more Potassium than Toasted French or Vienna Bread.
• While 5 oz of Toasted French or Vienna Sourdough Bread contain 3.1 times more Calcium, 7.7 times more Iron and 2.4 times more Sodium 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 Toasted French or Vienna Sourdough Bread contain 2.5 times more Energy, 2.4 times more Carbohydrate, 5.2 times more Sugars and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Toasted French or Vienna Bread offer comparable quantities of Fiber per five ounces.