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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	6.2% 180kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	6.54% 2.1g	32g per day for Men 19-50 years
Omega 3	NA	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	NA	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	8.57% 11g	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	2.9% 2.1g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.6% 0.29mg	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	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	2.83% 2.55mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	NA	2.68% 0.024mg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	NA	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	6.3% 0.14mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	28% 422mg	1.13% 17mg	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	3.07% 113g	3700g per day for Men 19-50 years

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

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

• Both Frozen Roasted Potatoes with Salt and Sauteed Yellow Onions have similar amounts of vitamins per 5 oz
• 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 Sauteed Yellow Onions:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Iron, 3.4 times more Potassium and 24.8 times more Sodium than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 1.3 times more Calcium 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 3.3 times more Carbohydrate, 1.5 times more Fiber and 2.3 times more Protein than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 6 times more Fat and 8.8 times more Saturated Fat than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Sauteed Yellow Onions offer comparable quantities of Energy per five ounces.
• 5 ounces of Sauteed Yellow Onions provide inadequate amounts of Protein