Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	6.2% 180kcal	23.4% 678kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	NA	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	30.8% 5.23g	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	71.5% 93g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	69.3% 50.2g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, peanut butter sandwich, regular	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	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	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	13.6% 0.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0.16% 0.14mg	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	17.7% 2.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	NA	37.3% 0.34mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	NA	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	NA	56.2% 1.3mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	NA	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cookies, peanut butter sandwich, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular:

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

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cookies, peanut butter sandwich, regular:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Potassium than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 3.5 times more Calcium and 5.2 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cookies, peanut butter sandwich, regular 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 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Fiber than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 3.8 times more Energy, 11.7 times more Fat, 29.9 times more Saturated Fat, 2.5 times more Carbohydrate, 51.4 times more Sugars and 4 times more Protein than Frozen Roasted Potatoes with Salt.