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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raw Quinoa	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	25% 4.2g	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	70% 91g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	NA	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	26% 9.92g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raw Quinoa	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	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	65.2% 261μg	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	NA	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	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Raw Quinoa	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	NA	93% 0.84mg	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	81% 6.48mg	8mg per day for Men 19-50 years
Magnesium	NA	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	NA	125% 2.9mg	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	93% 648mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	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	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.51% 19g	3700g per day for Men 19-50 years

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

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

• Both Frozen Roasted Potatoes with Salt and Raw Quinoa have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Raw Quinoa:

• 5 ounces of Frozen Roasted Potatoes with Salt have 59.6 times more Sodium than Raw Quinoa.
• While 5 oz of Raw Quinoa contain 3.1 times more Calcium, 9.1 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 Raw Quinoa contain 2.9 times more Energy, 3.4 times more Fat, 4.2 times more Saturated Fat, 2.5 times more Carbohydrate, 2.7 times more Fiber and 6.4 times more Protein than Frozen Roasted Potatoes with Salt.