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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Potatoes	10%	1%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Potatoes	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.11% 0.035g	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	19% 24.8g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.6% 1.16g	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	0.51% 0.37g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.5% 0.42mg	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	5.3% 21.3μg	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	31% 28mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Potatoes	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	NA	17.3% 0.16mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	NA	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	9.43% 0.22mg	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	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	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	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.04% 112g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw Whole Potatoes contain 11.6 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 Potatoes:

• 5 ounces of Frozen Roasted Potatoes with Salt have 49.7 times more Sodium than Potatoes.
• While 5 oz of Raw Whole Potatoes contain 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Potatoes contain similar levels of Potassium per five ounces.
• Both Frozen Roasted Potatoes with Salt as well as Raw Whole Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Energy, 1.5 times more Carbohydrate and 1.2 times more Fiber than Potatoes.
• Both Frozen Roasted Potatoes with Salt and Potatoes offer comparable quantities of Protein per five ounces.