Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	15.3% 2.6g	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	85% 110g	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	56.3% 21.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Snacks, popcorn, air-popped (Unsalted)	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26.7% 0.35mg	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	8.15% 32.6μg	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	NA	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	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	66% 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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	NA	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	NA	58% 1.34mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	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	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Snacks, popcorn, air-popped (Unsalted) per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Snacks, popcorn, air-popped (Unsalted) 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 Snacks, popcorn, air-popped (Unsalted):

• Both Frozen Roasted Potatoes with Salt and Snacks, popcorn, air-popped (Unsalted) have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Snacks, popcorn, air-popped (Unsalted):

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Potassium and 74.5 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• While 5 oz of Snacks, popcorn, air-popped (Unsalted) contain 5.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, popcorn, air-popped (Unsalted) contain 3 times more Energy, 2.3 times more Fat, 3 times more Carbohydrate, 5.8 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.