Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	6.2% 180kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	NA	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	12.2% 2.1g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	36.2% 26.3g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	NA	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.4% 0.096mg	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	7.1% 0.17μg	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	1.4% 8.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	NA	10.7% 0.096mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	NA	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	NA	27% 0.62mg	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	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	NA	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.65% 61.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Pie, coconut creme, commercially prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Pie, coconut creme, commercially prepared 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 Pie, coconut creme, commercially prepared:

• Both Frozen Roasted Potatoes with Salt and Pie, coconut creme, commercially prepared have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Pie, coconut creme, commercially prepared:

• 5 ounces of Frozen Roasted Potatoes with Salt have 6.9 times more Potassium and 1.5 times more Sodium than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 1.9 times more Calcium and 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 5 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2 times more Fiber than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 2.3 times more Energy, 9.2 times more Fat, 41.8 times more Saturated Fat, 1.4 times more Carbohydrate and 26.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Pie, coconut creme, commercially prepared offer comparable quantities of Protein per five ounces.