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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Bulgur	13%	3%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Bulgur	Recommended Dietary Allowance
Energy	6.2% 180kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	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	82.7% 108g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.8% 0.58g	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Bulgur	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	37.3% 0.48mg	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	9.57% 38.3μg	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	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Bulgur	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	NA	52.8% 0.47mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	NA	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	NA	188% 4.32mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	NA	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	NA	25% 2.74mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.34% 12.8g	3700g per day for Men 19-50 years

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

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

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

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 17.5 times more Sodium than Bulgur.
• While 5 oz of Dry Bulgur contain 2.3 times more Calcium and 4.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Bulgur contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Bulgur contain 2.7 times more Energy, 2.9 times more Carbohydrate, 4.8 times more Fiber and 5.5 times more Protein than Frozen Roasted Potatoes with Salt.