Comparing Nutrients in 5 ounces Enriched Semolina VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.6% 510kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	3.28% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	14.5% 5.53g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	32% 18g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	96% 1.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	65% 259μg	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	2.46% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	77.3% 6.2mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	NA	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	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	27.5% 193mg	NA	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	NA	11mg per day for Men 19-50 years
Water	0.49% 18g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Enriched Semolina.

Comparing minerals per 5 ounces for Enriched Semolina vs Frozen Roasted Potatoes with Salt:

• Enriched Semolina has 8.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.4 times more Potassium, 298 times more Sodium and 5.4 times more Water than Enriched Semolina.
• Both Enriched Semolina and Frozen Roasted Potatoes with Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Enriched Semolina has 2.8 times more Energy, 2.8 times more Carbohydrate, 1.5 times more Fiber and 5.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.7 times more Fat than Enriched Semolina.
• Both Enriched Semolina as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.