Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dried Pilinuts	Recommended Dietary Allowance
Energy	6.2% 180kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	63.4% 10.8g	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	4.34% 5.64g	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	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.5% 0.16mg	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	21.3% 85μg	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	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	NA	151% 1.36mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	NA	102% 428mg	420mg per day for Men 19-50 years
Manganese	NA	143% 3.28mg	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	116% 815mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.11% 3.93g	3700g per day for Men 19-50 years

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

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

• Both Frozen Roasted Potatoes with Salt and Dried Pilinuts have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Dried Pilinuts have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Dried Pilinuts:

• 5 ounces of Frozen Roasted Potatoes with Salt have 99.3 times more Sodium than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 9.7 times more Calcium and 7.1 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Dried Pilinuts 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 6.6 times more Carbohydrate than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 5.7 times more Energy, 44 times more Fat, 186.7 times more Saturated Fat and 4.9 times more Protein than Frozen Roasted Potatoes with Salt.