Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	6.2% 180kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	3.2% 0.55g	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	92% 120g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.76% 1.28g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	0.59% 0.007mg	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	0.12% 0.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0.55% 0.007mg	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	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	2.95% 0.071μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.76% 0.11mg	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	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	NA	6% 0.054mg	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	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	NA	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	NA	2.53% 0.058mg	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	480% 3357mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	NA	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	354% 5316mg	1500mg per day for Men 19-50 years
Zinc	NA	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.26% 9.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Puddings, all flavors except chocolate, low calorie, instant, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix 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 Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• Both Frozen Roasted Potatoes with Salt and Puddings, all flavors except chocolate, low calorie, instant, dry mix have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Iron and 15 times more Potassium than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 9.5 times more Calcium and 12.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.3 times more Fiber and 2.7 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 2.8 times more Energy and 3.2 times more Carbohydrate than Frozen Roasted Potatoes with Salt.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein