Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	6.2% 180kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	23% 3.93g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	77.3% 56g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.4% 0.044mg	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	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	29.5% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0.16% 0.14mg	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	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	NA	43% 0.39mg	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	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 58mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	NA	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	82% 1228mg	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	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cake, pudding-type, chocolate, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cake, pudding-type, chocolate, dry mix 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 Cake, pudding-type, chocolate, dry mix:

• Both Frozen Roasted Potatoes with Salt and Cake, pudding-type, chocolate, dry mix have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cake, pudding-type, chocolate, dry mix:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium than Cake, pudding-type, chocolate, dry mix.
• While 5 oz of Cake, pudding-type, chocolate, dry mix contain 8.9 times more Calcium, 5.8 times more Iron and 2.9 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 Cake, pudding-type, chocolate, dry mix contain 3.1 times more Energy, 4.5 times more Fat, 21 times more Saturated Fat, 3.1 times more Carbohydrate, 57.3 times more Sugars and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cake, pudding-type, chocolate, dry mix offer comparable quantities of Fiber per five ounces.