Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Soft White Wheat	Recommended Dietary Allowance
Energy	6.2% 180kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	6.67% 1.13g	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	82% 107g	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	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	47.4% 18g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	41.2% 0.54mg	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	14.5% 58μg	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	9.54% 1.43mg	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	Soft White Wheat	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	67% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	NA	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	NA	210% 4.83mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	44.6% 4.9mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.4% 14.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Soft White Wheat per 5 oz

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

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

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Soft White Wheat:

• 5 ounces of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Soft White Wheat.
• While 5 oz of Soft White Wheat contain 2.3 times more Calcium and 10.7 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Soft White Wheat contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Soft White Wheat contain 2.7 times more Energy, 2.9 times more Carbohydrate, 4.9 times more Fiber and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.