Comparing Nutrients in 5 ounces Meatless Sandwich Spread VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Meatless Sandwich Spread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.3% 211kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	NA	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	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	12.3% 4.68g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	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	71% 0.85mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	36.5% 146μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	183% 4.4μg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Sandwich Spread	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	26.6% 2.13mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	NA	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	44.5% 312mg	NA	700mg per day for Men 19-50 years
Potassium	14% 482mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	NA	11mg per day for Men 19-50 years
Water	2.7% 99g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Sandwich Spread VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Meatless Sandwich Spread 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 Meatless Sandwich Spread vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 5 ounces for Meatless Sandwich Spread vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Meatless Sandwich Spread have 2.9 times more Calcium, 3 times more Iron and 2.1 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium than Meatless Sandwich Spread.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Meatless Sandwich Spread have 5 times more Fat, 8.5 times more Saturated Fat, 2.8 times more Sugars, 1.3 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.9 times more Carbohydrate than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per five ounces.