Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.9% 0.61g	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	9.1% 1.55g	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	78.5% 102g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.8% 0.58g	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	0.098% 0.071g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	40% 15g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44.4% 0.58mg	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	15.6% 62.4μg	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	64.6% 0.58mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	NA	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	NA	251% 5.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	184% 83μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	NA	159% 87.6μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Whole Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Whole Wheat Flour 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 Whole Wheat Flour:

• Both Frozen Roasted Potatoes with Salt and Whole-grain Wheat Flour have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Whole Wheat Flour:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium and 149 times more Sodium than Whole Wheat Flour.
• While 5 oz of Whole-grain Wheat Flour contain 2.3 times more Calcium and 7.2 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 Whole-grain Wheat Flour contain 2.7 times more Energy, 1.4 times more Fat, 2.8 times more Carbohydrate, 4.1 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.