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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rutabagas	11%	4%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rutabagas	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.05g	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	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	8.7% 6.32g	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	3.15% 2.3g	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	% 3.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rutabagas	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11% 0.14mg	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	7.44% 29.8μg	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	39.4% 35.4mg	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	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rutabagas	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	NA	5.04% 0.045mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	NA	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	NA	8.07% 0.19mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	12.7% 432mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	NA	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.43% 127g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw Rutabagas contain 14.7 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 Rutabagas:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Potassium and 24.8 times more Sodium than Rutabagas.
• While 5 oz of Raw Rutabagas contain 2.9 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rutabagas contain similar levels of Iron per five ounces.
• 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 3.4 times more Energy, 3 times more Carbohydrate and 2.1 times more Protein than Rutabagas.
• While 5 oz of Raw Rutabagas contain 6.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rutabagas offer comparable quantities of Fiber per five ounces.
• 5 ounces of Rutabagas provide inadequate amounts of Energy and Protein