Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	0.78% 0.13g	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	88.5% 115g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	6.57% 4.76g	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	1.9% 1.4g	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	% 1.26g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dry Mashed Potatoes Flakes	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55.5% 8.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	81.6% 1.06mg	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	16.3% 65.2μg	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	128% 115mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	NA	25.4% 0.23mg	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	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	NA	22.3% 94mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	NA	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.25% 9.33g	3700g per day for Men 19-50 years

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

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

• 5 oz of Dehydrated Mashed Potatoes Flakes contain 47.6 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 Dry Mashed Potatoes Flakes:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.9 times more Sodium than Dry Mashed Potatoes Flakes.
• While 5 oz of Dehydrated Mashed Potatoes Flakes contain 1.8 times more Calcium, 2.4 times more Iron and 2.4 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 Dehydrated Mashed Potatoes Flakes contain 2.8 times more Energy, 3.1 times more Carbohydrate, 4.9 times more Sugars, 2.5 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.