Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	9.85% 7.14g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	NA	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19% 0.25mg	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	18.8% 75μg	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	52% 46.8mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	NA	15.7% 0.14mg	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	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	NA	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	NA	19% 0.44mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Young Pods With Seeds Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Young Pods With Seeds Cowpeas 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 Young Pods With Seeds Cowpeas:

• 5 oz of Raw Young Pods With Seeds Cowpeas contain 19.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Young Pods With Seeds Cowpeas:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.1 times more Potassium and 74.5 times more Sodium than Young Pods With Seeds Cowpeas.
• While 5 oz of Raw Young Pods With Seeds Cowpeas contain 4.3 times more Calcium, 2 times more Iron and 1.3 times more Water 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 ounces of Frozen Roasted Potatoes with Salt have 2.9 times more Energy and 2.8 times more Carbohydrate than Young Pods With Seeds Cowpeas.
• While 5 oz of Raw Young Pods With Seeds Cowpeas contain 7.3 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• 5 ounces of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy