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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raspberries Puree	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	13% 9.3g	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	6.45% 4.68g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	16% 6.1g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.03% 0.052mg	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	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	23% 20.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Raspberries Puree	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	NA	13.5% 0.12mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	NA	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	41.7% 0.96mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.3% 122g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raspberries Puree with Seeds contain 8.6 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 Raspberries Puree:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Potassium and 74.5 times more Sodium than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 1.5 times more Calcium, 1.4 times more Iron and 1.3 times more Water 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 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Energy, 2.3 times more Carbohydrate and 2 times more Protein than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 9.5 times more Sugars and 1.7 times more Fiber than Frozen Roasted Potatoes with Salt.
• 5 ounces of Raspberries Puree provide inadequate amounts of Energy and Protein