Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	6.2% 180kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	58.3% 9.9g	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	60.6% 79g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	61.3% 44.5g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, oatmeal sandwich, with creme filling	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	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5% 0.065mg	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	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0.59% 0.014μg	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	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	NA	21.6% 0.19mg	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	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	50.8% 1.17mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	NA	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	47.2% 709mg	1500mg per day for Men 19-50 years
Zinc	NA	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.85% 31.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cookies, oatmeal sandwich, with creme filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

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

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cookies, oatmeal sandwich, with creme filling:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.3 times more Potassium than Cookies, oatmeal sandwich, with creme filling.
• While 5 oz of Cookies, oatmeal sandwich, with creme filling contain 3.8 times more Iron and 1.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, oatmeal sandwich, with creme filling contain 3.1 times more Energy, 10.1 times more Fat, 31.3 times more Saturated Fat, 2.1 times more Carbohydrate and 45.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Fiber and Protein per five ounces.