Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tostada shells, corn	Recommended Dietary Allowance
Energy	6.2% 180kcal	23% 672kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	31% 9.94g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	70.3% 91g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	NA	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	21.6% 8.22g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.6% 0.51mg	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	NA	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Tostada shells, corn	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	NA	23.3% 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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	NA	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	NA	22.4% 0.51mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	NA	16% 1.74mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Tostada shells, corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Tostada shells, 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 Tostada shells, corn:

• Both Frozen Roasted Potatoes with Salt and Tostada shells, corn have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Tostada shells, corn:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Potassium than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 5.1 times more Calcium, 3.1 times more Iron and 2.2 times more Sodium 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 Tostada shells, corn contain 3.7 times more Energy, 12.9 times more Fat, 42 times more Saturated Fat, 2.5 times more Carbohydrate, 2.2 times more Fiber and 2.8 times more Protein than Frozen Roasted Potatoes with Salt.