Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Chickpea flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	NA	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	24% 4.07g	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	63% 82g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	21.2% 15.4g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	56.7% 31.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Chickpea flour	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53.6% 0.7mg	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	155% 619μg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Chickpea flour	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	NA	144% 1.3mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	NA	56% 235mg	420mg per day for Men 19-50 years
Manganese	NA	99% 2.27mg	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	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	NA	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	NA	36.2% 4mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.39% 14.6g	3700g per day for Men 19-50 years

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

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

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

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 4.7 times more Sodium than Chickpea flour.
• While 5 oz of Chickpea flour contain 3 times more Calcium, 9.7 times more Iron and 1.9 times more Potassium 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 Chickpea flour contain 3 times more Energy, 3.7 times more Fat, 4.1 times more Saturated Fat, 2.2 times more Carbohydrate, 15.7 times more Sugars, 4.2 times more Fiber and 10.1 times more Protein than Frozen Roasted Potatoes with Salt.