Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	6.2% 180kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	NA	11.5% 1.96g	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	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.72% 1.25g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 0.31mg	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	1.77% 7.1μg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	NA	24.3% 0.22mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	NA	24.3% 102mg	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	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	NA	17% 1.86mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Tortillas, ready-to-bake or -fry, corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Tortillas, ready-to-bake or -fry, corn 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 Tortillas, ready-to-bake or -fry, corn:

• Both Frozen Roasted Potatoes with Salt and Tortillas, ready-to-bake or -fry, corn have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Tortillas, ready-to-bake or -fry, corn:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.4 times more Potassium and 6.6 times more Sodium than Tortillas, ready-to-bake or -fry, corn.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn contain 5.4 times more Calcium and 2.5 times more Iron 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 Tortillas, ready-to-bake or -fry, corn contain 1.7 times more Energy, 1.6 times more Fat, 1.7 times more Carbohydrate, 2.4 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.