Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Kelp Seaweed	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.028g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.17% 0.85g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	NA	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0.22% 0.003mg	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	63.8% 255μg	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	4.72% 4.25mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Kelp Seaweed	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	NA	20.5% 0.18mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	NA	41% 172mg	420mg per day for Men 19-50 years
Manganese	NA	12.3% 0.28mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	3.7% 126mg	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	22% 330mg	1500mg per day for Men 19-50 years
Zinc	NA	16% 1.74mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.13% 116g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw Kelp Seaweed contain 1.8 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 Kelp Seaweed:

• 5 ounces of Frozen Roasted Potatoes with Salt have 5.1 times more Potassium and 1.3 times more Sodium than Kelp Seaweed.
• While 5 oz of Raw Kelp Seaweed contain 11.2 times more Calcium and 5.7 times more Iron 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 3 times more Energy, 2.7 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Kelp Seaweed.
• 5 ounces of Kelp Seaweed provide inadequate amounts of Energy