Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Enriched Pasta	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	4.5% 0.77g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	5.22% 3.8g	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	0.22% 0.16g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	63.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.5% 0.2mg	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	84% 336μg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Enriched Pasta	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	NA	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.5μg	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	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	NA	18% 75mg	420mg per day for Men 19-50 years
Manganese	NA	56.5% 1.3mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	NA	163% 89.6μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	NA	18% 2mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Enriched Pasta per 5 oz

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

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

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Enriched Pasta:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2 times more Potassium and 49.7 times more Sodium than Enriched Pasta.
• While 5 oz of Dry Enriched Pasta contain 1.4 times more Calcium and 6.6 times more Iron 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 oz of Dry Enriched Pasta contain 2.9 times more Energy, 2.9 times more Carbohydrate, 3.9 times more Sugars and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Enriched Pasta offer comparable quantities of Fiber per five ounces.