Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	6.2% 180kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	4.87% 4.72g	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	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2g	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	54% 70g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	11% 8.04g	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	4.75% 3.44g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	42.3% 6.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.5% 0.12mg	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	39.3% 157μg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	NA	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	NA	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.76mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	NA	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.4% 51.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Bread, white, commercially prepared (includes soft bread crumbs) per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) 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, white, commercially prepared (includes soft bread crumbs):

• Both Frozen Roasted Potatoes with Salt and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Bread, white, commercially prepared (includes soft bread crumbs):

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.6 times more Potassium than Bread, white, commercially prepared (includes soft bread crumbs).
• While 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 9.6 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 Bread, white, commercially prepared (includes soft bread crumbs) contain 2.1 times more Energy, 1.8 times more Fat, 4.2 times more Saturated Fat, 1.9 times more Carbohydrate, 8.2 times more Sugars and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Fiber per five ounces.