Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Onions	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.58% 0.099g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	9.25% 6.7g	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	2.8% 2.04g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.56g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Onions	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	5.3% 21.3μg	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	8.2% 7.37mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Onions	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	NA	10.6% 0.095mg	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	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	NA	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	9.43% 0.22mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	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	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.37% 125g	3700g per day for Men 19-50 years

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

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

• 5 oz of Boiled and Drained Onions contain 3.1 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 Boiled Onions:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.1 times more Iron, 2.7 times more Potassium and 99.3 times more Sodium than Boiled Onions.
• While 5 oz of Boiled and Drained Onions contain 1.5 times more Calcium and 1.3 times more Water 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 2.9 times more Energy, 2.6 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Boiled Onions.
• While 5 oz of Boiled and Drained Onions contain 6.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• 5 ounces of Boiled Onions provide inadequate amounts of Energy