Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	NA	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.59% 0.1g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	30% 22g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	NA	59.4% 534μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.9% 0.57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	2.5% 9.92μg	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	16.5% 15mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	NA	19.5% 0.18mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	NA	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	31.2% 0.72mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	NA	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids 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 Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 5 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 6.2 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 Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.4 times more Potassium and 10.3 times more Sodium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Energy, 1.2 times more Carbohydrate and 2.3 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 22.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Sweet Potato, Syrup Pack, Solids And Liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Protein