Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cherries, sweet, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.15% 0.048g	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	0.19% 0.033g	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	19% 24.5g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	31% 22.4g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	NA	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.27% 0.043mg	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	1.4% 5.67μg	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	5.83% 5.24mg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cherries, sweet, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	NA	23% 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	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	NA	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	3.7% 0.085mg	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	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.12% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cherries, sweet, canned, light syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cherries, sweet, canned, light syrup pack, solids and liquids 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 Cherries, sweet, canned, light syrup pack, solids and liquids:

• 5 oz of Cherries, sweet, canned, light syrup pack, solids and liquids contain 2.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cherries, sweet, canned, light syrup pack, solids and liquids:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Iron, 3 times more Potassium and 99.3 times more Sodium than Cherries, sweet, canned, light syrup pack, solids and liquids.
• Both Frozen Roasted Potatoes with Salt as well as Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Energy, 1.5 times more Carbohydrate, 1.7 times more Fiber and 3.6 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• While 5 oz of Cherries, sweet, canned, light syrup pack, solids and liquids contain 22.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• 5 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein