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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	6.2% 180kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	NA	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	NA	9.26% 1.57g	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	89% 116g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17% 0.22mg	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	6.38% 25.5μg	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	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, sesame seed	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	NA	61.4% 0.55mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	NA	46% 193mg	420mg per day for Men 19-50 years
Manganese	NA	265% 6.1mg	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	76% 532mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	NA	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Snacks, rice cakes, brown rice, sesame seed 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, sesame seed 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, sesame seed:

• 5 oz of Snacks, rice cakes, brown rice, sesame seed 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 Snacks, rice cakes, brown rice, sesame seed:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Potassium and 1.3 times more Sodium than Snacks, rice cakes, brown rice, sesame seed.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 3.2 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, rice cakes, brown rice, sesame seed contain 3.1 times more Energy, 2.1 times more Fat, 3.1 times more Carbohydrate, 2.1 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.