Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Italian Bread	15%	10%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Italian Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	9.8% 1.66g	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	52.5% 68g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	9.17% 6.65g	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	1.8% 1.3g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Italian Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	68.7% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40.2% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.3% 0.15mg	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	36% 145μg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Italian Bread	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	NA	19% 0.17mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	NA	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	NA	30.3% 0.7mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	NA	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	NA	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.44% 53.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Italian Bread per 5 oz

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

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

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Italian Bread:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.6 times more Potassium than Italian Bread.
• While 5 oz of Italian Bread contain 7 times more Calcium, 6.9 times more Iron and 2.1 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 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Fiber than Italian Bread.
• While 5 oz of Italian Bread contain 2 times more Energy, 1.5 times more Fat, 1.8 times more Carbohydrate, 6.8 times more Sugars and 4.3 times more Protein than Frozen Roasted Potatoes with Salt.