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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Bread	16%	15%	69%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	6.6% 6.42g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	NA	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2.05g	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% 67.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	11.2% 8.12g	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	4.56% 3.3g	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	% 2.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12% 0.16mg	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	30% 120μg	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	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Bread	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	NA	23.3% 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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 58mg	420mg per day for Men 19-50 years
Manganese	NA	63.2% 1.45mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	NA	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	NA	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.35% 50g	3700g per day for Men 19-50 years

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

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

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

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.2 times more Potassium than Bread.
• While 5 oz of Wheat Bread contain 8.3 times more Calcium, 7.2 times more Iron and 1.6 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 Wheat Bread contain 2.2 times more Energy, 2.5 times more Fat, 4.2 times more Saturated Fat, 1.8 times more Carbohydrate, 8.3 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.