Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	NA	2.3% 0.39g	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	57% 74.2g	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	NA	38g per day for Men 19-50 years
Protein	5.6% 3.15g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	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	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	47.6% 0.62mg	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	25.5% 102μg	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	60.5% 54.4mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	NA	61% 0.55mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	NA	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	NA	105% 2.42mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.54% 57g	3700g per day for Men 19-50 years

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

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

• 5 oz of Roasted Chinese Chestnuts contain 22.6 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 Roasted Chinese Chestnuts:

• 5 ounces of Frozen Roasted Potatoes with Salt have 74.5 times more Sodium than Roasted Chinese Chestnuts.
• While 5 oz of Roasted Chinese Chestnuts contain 3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Roasted Chinese Chestnuts contain similar levels of Potassium per five ounces.
• Both Frozen Roasted Potatoes with Salt as well as Roasted Chinese Chestnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Roasted Chinese Chestnuts contain 1.9 times more Energy, 2 times more Carbohydrate and 2 times more Protein than Frozen Roasted Potatoes with Salt.