Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Sweet Cherries	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	NA	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.038g	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	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	25% 18g	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	10.5% 7.6g	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	% 9.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.34% 0.069mg	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	11% 9.92mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Sweet Cherries	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	NA	9.45% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	4.3% 0.099mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.06% 1.37μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.15% 117g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw Sweet Cherries contain 4.1 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 Sweet Cherries:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Iron, 2 times more Potassium and more Sodium than Sweet Cherries.
• Both Frozen Roasted Potatoes with Salt as well as Raw Sweet Cherries lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2 times more Energy, 1.6 times more Carbohydrate, 1.2 times more Fiber and 2.1 times more Protein than Sweet Cherries.
• While 5 oz of Raw Sweet Cherries contain 18.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• 5 ounces of Sweet Cherries provide inadequate amounts of Protein