Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	NA	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.54g	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	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	4.26% 3.1g	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	0.23% 0.17g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	NA	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11% 0.14mg	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	110% 441μg	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	9.6% 8.65mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.5% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	NA	54.3% 0.49mg	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	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	NA	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	NA	63% 1.45mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	NA	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	NA	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Frozen Edamame per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cooked Frozen Edamame 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 Cooked Frozen Edamame:

• 5 oz of Prepared Frozen Edamame contain 3.6 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 Cooked Frozen Edamame:

• 5 ounces of Frozen Roasted Potatoes with Salt have 49.7 times more Sodium than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 4.2 times more Calcium and 4.5 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Edamame contain similar levels of Potassium 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 2.9 times more Carbohydrate than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 2.9 times more Fat, 3.2 times more Sugars, 2 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Edamame offer comparable quantities of Energy per five ounces.