Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Safflower Seed Meal

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Safflower Seed Meal	40%	6%	54%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Safflower Seed Meal	Recommended Dietary Allowance
Energy	6.2% 180kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.23g	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	53% 69g	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	NA	38g per day for Men 19-50 years
Protein	5.6% 3.15g	90% 50.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Safflower Seed Meal	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	113% 5.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	127% 1.65mg	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	56.3% 225μg	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	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	NA	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	Safflower Seed Meal	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	NA	273% 2.46mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	NA	118% 496mg	420mg per day for Men 19-50 years
Manganese	NA	123% 2.83mg	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	129% 904mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.25% 9.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Safflower Seed Meal per 5 oz

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

• Both Frozen Roasted Potatoes with Salt and Partially Defatted Safflower Seed Meal have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Partially Defatted Safflower Seed Meal have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Safflower Seed Meal:

• 5 ounces of Frozen Roasted Potatoes with Salt have 6.6 times more Potassium and 99.3 times more Sodium than Safflower Seed Meal.
• While 5 oz of Partially Defatted Safflower Seed Meal contain 5.1 times more Calcium and 9.7 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 oz of Partially Defatted Safflower Seed Meal contain 2.7 times more Energy, 1.3 times more Fat, 1.9 times more Carbohydrate and 16 times more Protein than Frozen Roasted Potatoes with Salt.