Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Lupins

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Lupins	37%	22%	41%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Lupins	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.12% 1.64g	32g per day for Men 19-50 years
Omega 3	NA	39.5% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	16.6% 2.83g	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	44% 57.2g	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	70.5% 26.8g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Lupins	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39% 0.51mg	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	126% 503μg	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	7.56% 6.8mg	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	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	Lupins	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	NA	161% 1.45mg	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	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	NA	67% 281mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.38mg	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	89% 624mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	42.2% 1436mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	NA	61.2% 6.73mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.4% 14.8g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw Lupins contain 2.8 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 Lupins:

• 5 ounces of Frozen Roasted Potatoes with Salt have 19.9 times more Sodium than Lupins.
• While 5 oz of Raw Lupins contain 11.7 times more Calcium, 8.7 times more Iron and 2.3 times more Potassium 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 Raw Lupins contain 2.9 times more Energy, 5.4 times more Fat, 6.9 times more Saturated Fat, 1.5 times more Carbohydrate, 7.3 times more Fiber and 16.3 times more Protein than Frozen Roasted Potatoes with Salt.