Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tomato Powder	Recommended Dietary Allowance
Energy	6.2% 180kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	1.43% 0.24g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	86% 62.2g	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	61.5% 23.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tomato Powder	Recommended Dietary Allowance
Vitamin A	NA	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	50% 0.65mg	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	42.5% 170μg	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	184% 165mg	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	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Tomato Powder	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	NA	195% 1.76mg	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	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	NA	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.77mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	NA	22% 2.42mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Tomato Powder per 5 oz

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

• 5 oz of Tomato Powder contain 68.6 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 Tomato Powder:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.2 times more Sodium than Tomato Powder.
• While 5 oz of Tomato Powder contain 11.1 times more Calcium, 9.1 times more Iron and 4.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tomato Powder contain 2.4 times more Energy, 2.9 times more Carbohydrate, 63.6 times more Sugars, 6.3 times more Fiber and 5.8 times more Protein than Frozen Roasted Potatoes with Salt.