Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Plain Almond Butter	Recommended Dietary Allowance
Energy	6.2% 180kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19.3g	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	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	8.66% 6.28g	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% 0g	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	% 0.028g	g per day for Men 19-50 years
Sucrose	NA	% 6.15g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	271% 81.2μg	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	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	229% 34.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Plain Almond Butter	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	NA	147% 1.32mg	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	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	NA	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	131% 3.02mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	NA	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.063% 2.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Plain Almond Butter per 5 oz

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

• Both Frozen Roasted Potatoes with Salt and Plain Almond Butter no Salt have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Plain Almond Butter:

• 5 ounces of Frozen Roasted Potatoes with Salt have 42.6 times more Sodium than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 23.1 times more Calcium, 7 times more Iron and 1.7 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 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Carbohydrate than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 4.8 times more Energy, 30.7 times more Fat, 24.9 times more Saturated Fat, 6.4 times more Sugars, 4 times more Fiber and 9.4 times more Protein than Frozen Roasted Potatoes with Salt.