Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	6.2% 180kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	NA	8.34% 1.4g	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	87.3% 114g	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	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.19mg	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	7.1% 28.3μg	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, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	NA	67.3% 0.61mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	NA	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	NA	322% 7.4mg	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	75% 524mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	51.5% 28.3μg	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	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Snacks, rice cakes, brown rice, multigrain, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Snacks, rice cakes, brown rice, multigrain, 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, rice cakes, brown rice, multigrain, unsalted:

• Both Frozen Roasted Potatoes with Salt and Snacks, rice cakes, brown rice, multigrain, unsalted have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Potassium and 74.5 times more Sodium than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 1.4 times more Calcium and 3.9 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 Snacks, rice cakes, brown rice, multigrain, unsalted contain 3 times more Energy, 1.9 times more Fat, 3.1 times more Carbohydrate and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.