Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, fig bars	Recommended Dietary Allowance
Energy	6.2% 180kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	10.7% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	4.97% 1.6g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	21.5% 3.66g	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	77.3% 100g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	91% 65.7g	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	17% 6.52g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.18% 0.11mg	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	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0.47% 0.43mg	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	6.85% 8.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cookies, fig bars	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	9.07% 91mg	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	51.4% 4.1mg	8mg per day for Men 19-50 years
Magnesium	NA	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	21% 0.49mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8.63% 293mg	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	33% 496mg	1500mg per day for Men 19-50 years
Zinc	NA	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cookies, fig bars per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cookies, fig bars 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 Cookies, fig bars:

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

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cookies, fig bars:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.2 times more Potassium than Cookies, fig bars.
• While 5 oz of Cookies, fig bars contain 4.3 times more Calcium and 5.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cookies, fig bars contain similar levels of Sodium 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 Cookies, fig bars contain 2.7 times more Energy, 4 times more Fat, 6.7 times more Saturated Fat, 2.7 times more Carbohydrate, 67.2 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Frozen Roasted Potatoes with Salt.