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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	6.2% 180kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	NA	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	79.3% 103g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	56.7% 41g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	NA	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	50.7% 0.66mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	NA	10.7% 0.096mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	NA	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	20.5% 0.47mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	33.5% 502mg	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	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Toaster pastries, fruit, toasted (include 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, toasted (include 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, toasted (include apple, blueberry, cherry, strawberry):

• Both Frozen Roasted Potatoes with Salt and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Toaster pastries, fruit, toasted (include 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, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Frozen Roasted Potatoes with Salt have 5.6 times more Potassium than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 7.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain similar levels of Sodium per five ounces.
• Both Frozen Roasted Potatoes with Salt as well as Toaster pastries, fruit, toasted (include 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, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 3.2 times more Energy, 6.1 times more Fat, 15.8 times more Saturated Fat, 2.8 times more Carbohydrate, 42 times more Sugars and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.