Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Sweet Potato	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.57g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Sweet Potato	Recommended Dietary Allowance
Vitamin A	NA	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Sweet Potato	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	NA	23.8% 0.21mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	NA	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	NA	3.87% 0.43mg	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 Sweet Potato per 5 oz

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

• 5 oz of Raw Sweet Potato contain 1.4 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 Sweet Potato:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium and 5.4 times more Sodium than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 2 times more Calcium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Sweet Potato contain similar levels of Iron per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Protein than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 6.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Sweet Potato offer comparable quantities of Fiber per five ounces.