Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	6.2% 180kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	16% 5.12g	32g per day for Men 19-50 years
Omega 3	NA	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	NA	24% 4.1g	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	76.7% 100g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	51% 37g	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	8.6% 6.22g	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	% 21.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.52g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	NA	32% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	60% 9.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	56.7% 0.74mg	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	39.3% 157μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.098mg	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	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	NA	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	NA	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	31.6% 473mg	1500mg per day for Men 19-50 years
Zinc	NA	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.55% 20.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 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 Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Both Frozen Roasted Potatoes with Salt and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 5 ounces of Frozen Roasted Potatoes with Salt have 4.4 times more Potassium than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 11 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Sodium per five ounces.
• Both Frozen Roasted Potatoes with Salt as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.6 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 3.1 times more Energy, 5.5 times more Fat, 21.6 times more Saturated Fat, 2.7 times more Carbohydrate, 37.9 times more Sugars and 1.9 times more Protein than Frozen Roasted Potatoes with Salt.