Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	6.2% 180kcal	16.3% 473kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	12.5% 2.13g	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	76.6% 100g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	NA	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	25% 9.5g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	NA	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	59% 0.77mg	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	82.6% 330μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	NA	23.6% 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	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	NA	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	30.7% 0.71mg	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	163% 1140mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	28% 422mg	118% 1768mg	1500mg per day for Men 19-50 years
Zinc	NA	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cornmeal, yellow, self-rising, bolted, plain, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched 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 Cornmeal, yellow, self-rising, bolted, plain, enriched:

• Both Frozen Roasted Potatoes with Salt and Cornmeal, yellow, self-rising, bolted, plain, enriched have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Potassium than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 5 oz of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 24.1 times more Calcium, 11.5 times more Iron and 4.2 times more Sodium 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 Cornmeal, yellow, self-rising, bolted, plain, enriched contain 2.6 times more Energy, 1.9 times more Fat, 2.7 times more Carbohydrate, 2.6 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.