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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	6.2% 180kcal	9.68% 281kcal	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	2.74% 2g	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	29.5% 11g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	67% 0.87mg	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	7.8% 31μg	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	21.3% 19mg	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	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	129% 1.16mg	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	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	NA	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	NA	38% 0.87mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	NA	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.8% 67g	3700g per day for Men 19-50 years

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

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

• 5 oz of Baked Potato Skin contain 7.9 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 Skin:

• 5 ounces of Frozen Roasted Potatoes with Salt have 14.2 times more Sodium than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 2.3 times more Calcium, 14.1 times more Iron and 1.3 times more Potassium 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 Baked Potato Skin contain 1.6 times more Energy, 1.8 times more Carbohydrate, 3 times more Fiber and 1.9 times more Protein than Frozen Roasted Potatoes with Salt.