Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.045g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	3.32% 2.4g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33% 0.43mg	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	3.2% 12.8μg	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	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	NA	34% 0.3mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	NA	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	9.92% 0.23mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	NA	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Baked Potato Flesh 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 Baked Potato Flesh:

• 5 oz of Baked Potatoes Flesh no Salt contain 7.5 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 Baked Potato Flesh:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Iron and 59.6 times more Sodium than Baked Potato Flesh.
• Both Frozen Roasted Potatoes with Salt and Baked Potato Flesh contain similar levels of Potassium per five ounces.
• Both Frozen Roasted Potatoes with Salt as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Energy, 1.2 times more Carbohydrate and 1.7 times more Fiber than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Baked Potato Flesh offer comparable quantities of Protein per five ounces.