Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dried Shallots	Recommended Dietary Allowance
Energy	6.2% 180kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	1.54% 0.26g	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	88% 114g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	74.6% 54g	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	58.6% 22.3g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dried Shallots	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	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	183% 2.37mg	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	41% 164μg	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	61.4% 55.3mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dried Shallots	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	NA	67% 0.6mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	NA	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	87.3% 2mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	68.8% 2339mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	NA	25% 2.74mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.077% 2.83g	3700g per day for Men 19-50 years

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

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

• 5 oz of Freeze-dried Shallots contain 22.9 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 Dried Shallots:

• 5 ounces of Frozen Roasted Potatoes with Salt have 5.1 times more Sodium than Dried Shallots.
• While 5 oz of Freeze-dried Shallots contain 12.2 times more Calcium, 12 times more Iron and 3.7 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 Freeze-dried Shallots contain 2.7 times more Energy, 3.1 times more Carbohydrate, 55.3 times more Sugars, 6 times more Fiber and 5.5 times more Protein than Frozen Roasted Potatoes with Salt.