Comparing Nutrients in 5 ounces Rolls, pumpernickel VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Rolls, pumpernickel	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13.5% 391kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	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	20% 7.65g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	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	45% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	30.5% 122μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.95% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.5% 95mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	49.3% 3.94mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	NA	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	34.6% 242mg	NA	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	71.6% 39.4μg	NA	55μg per day for Men 19-50 years
Sodium	46.5% 697mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	NA	11mg per day for Men 19-50 years
Water	1.23% 45.4g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, pumpernickel 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 Rolls, pumpernickel vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 5 ounces for Rolls, pumpernickel vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Rolls, pumpernickel have 4.5 times more Calcium, 5.6 times more Iron and 1.7 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.2 times more Potassium than Rolls, pumpernickel.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, pumpernickel have 2.2 times more Energy, 1.5 times more Fat, 2 times more Carbohydrate, 2.1 times more Fiber and 4.9 times more Protein than Frozen Roasted Potatoes with Salt.