Comparing Nutrients in 5 ounces Puff pastry, frozen, ready-to-bake VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	27% 781kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	1.35% 0.98g	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	5.6% 2.13g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	NA	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	27.6% 111μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	NA	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	45.4% 3.63mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	NA	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	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	12% 85mg	NA	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	NA	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	NA	11mg per day for Men 19-50 years
Water	0.33% 12g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Puff pastry, frozen, ready-to-bake versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puff pastry, frozen, ready-to-bake vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 5 ounces for Puff pastry, frozen, ready-to-bake vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Puff pastry, frozen, ready-to-bake have 5.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 7.4 times more Potassium than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium
• Both Puff pastry, frozen, ready-to-bake as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puff pastry, frozen, ready-to-bake have 4.3 times more Energy, 21 times more Fat, 57.7 times more Saturated Fat, 1.7 times more Carbohydrate and 3.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Fiber than Puff pastry, frozen, ready-to-bake.